181210

Community Fitness Barbending – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Mini Cindy (No Measure)

5 rds of Cindy
B-FIT

Weightlifting

Snatch (5 @ 40,50,60% + 5 LBS PER SET)

Overhead Squat (5 @ 40,50,60% + 5LBS PER SET)

Metcon

Metcon (AMRAP – Rounds and Reps)

With 12 min on the clock:

“Isabel”

For time:

30 Snatches 135/95

In the remaining time, AMRAP:

15 Toes-to-bar

10 Deadlifts 135/95

5 Handstand Push-ups
B-FIT 30 ALT DB SNATCH 60/40