1
Sep
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
Accessory work –
DB Bent laterals 3 x 10
DB upright row + external rotation 3 x 8