8
Dec
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
calorie bike
Devil Press 35/20
Accessory – TRX body saw 3 x 15-25