16
Dec
181217
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
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
B-FIT
Weightlifting
Snatch (5 @ 55,65,75% + 10 LBS PER SET)
Overhead Squat (5 @ 55,65, 5+ @ 75% + 10 LBS PER SET)
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min:
15 Deadlifts 115/75
10 Toes to Bar
5 Shoulder-to-Overhead 115/75
B-Fit 15 minutes @ 95/65