Apple Sotts

28
Jan

Apple Sotts

Community Fitness Barbending – CrossFit

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 (2 Rounds for weight)

Complete the following complexes at 40-50% 1 RM

5×3 Pressing Snatch Balance + OHS

5×3 Snatch Balance + Sotts Press

Metcon (No Measure)

3 RFT:

25 Thrusters, 95/65

25 TTB

Metcon (No Measure)

B-Fit

100 lunges with heavy db (double db/KB to scale up)

for every break complete 10 burpees