200328

27
Mar

200328

Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
STAY CONNECTED & SUPPORT YOUR FIT FRIENDS WE ARE ALL IN THIS SITUATION TOGETHER! WE ARE STRONGER IN NUMBERS.

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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

Metcon

Metcon (Time)

800 Meter Run

21 Hang Power Snatches 95/65

21 Burpee Box Jumps 24/20″

400 Meter Run

15 Hang Power Snatches 95/65

15 Burpee Box Jumps 24/20″

200 Meter Run

9 Hang Power Snatches 95/65

9 Burpee Box Jumps 24/20″
Performance – 65/45

Home Adaptation: Unilateral DB/KB Hang Snatches & burpee chair/bench jumps or step-ups if you’re so inclined!

Metcon (Time)

Bootcamp

2 Rounds:

50/35 Cal Air Bike

1k/800m row

50 Wall Balls 20/14
Coaches choice warm-up

Metcon (Time)

No Equipment Wod

50 hollow arch shoulder slides

75 flutterkicks (4­count)

100 pushups

150 situps

Metcon (AMRAP – Rounds and Reps)

Home Equipment WOD – 20 Minutes

2 Rounds:

10 DB/KB Goblet Squats

20 Jump and Touch

10 Squat Jumps

20 Jump and Touch

10 Overhead Lunges

20 Jump and Touch

…then…

21 Burpees

42 Ground to Jump and Touch
switch hands on OH Lunge each RD…after you complete the 42 Ground to Jump & Touch, start the 2 Round sequence over again until time expires.