26
Dec
181227
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
1 mile air bike (Time)
follwed by 3 rds:
max bar hang
5 BJ 24/20″
B-Fit warm-up
Weightlifting
Snatch (3 @ 60,70,80% + 10-20 lbs)
Clean and Jerk (3 @ 60,70,80% + 10-20 lbs)
Overhead Squat (3 @ 60,70,3+ @ 80% + 10-20 lbs)
Metcon (Time)
B-Fit
1-2-3-4-5-6-7-8-9-10 reps:
Russian Kettlebell Swing 70/53
Box Jump 30/24″
Core
3 rounds:
20 MedBall Twists 20/14
10 MedBall GHD Sit-ups 20/14
CF/BF