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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

1 mile air bike (Time)

follwed by 3 rds:

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