190902

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

Weightlifting

Power Snatch (15 minutes to build to a 1 RM)

B-Fit TRX sled rows + low bar push back

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
B-Fit 60 alt. DB Snatches 60/40 or greater

DB Bent laterals 3 x 10

DB upright row + external rotation 3 x 8