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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