191209

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 + OHS + Squat Snatch (15 minutes to build AHAP)

FItness – ascending sled drags

Metcon

Metcon (Time)

21 Lateral Barbell Burpees

21 Power Snatches 115/85

15 Lateral Barbell Burpees

15 Overhead Squats

9 Lateral Barbell Burpees

9 Squat Snatches
Fitness – 15-12-9

Accessory – TRX body saw 3 x 15-25