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Barbell Club 3/7/2017

6
Mar

Barbell Club 3/7/2017

Burg CrossFit – Burg Barbell Club

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

High Hang Snatches

Every 90 seconds for 12 minutes (7 sets)

High Hang Snatch x 2 reps @ 55-70% of your 1-rep max Snatch

Build in weight each round, if you fail more than 2 attempts within the 90 seconds, stay at that weight.

If you fail 2 sets at one weight, go down in weight!

Hang Snatch

Every 90 seconds for 9 minutes (6 sets)

Hang Snatch x 1 rep @ 75-85% of 1 rep max

Every 90 seconds for 12 minutes (7 sets)

High Hang Snatch x 2 reps @ 55-70% of your 1-rep max Snatch

Build in weight each round, if you fail more than 2 attempts within the 90 seconds, stay at that weight.

If you fail 2 sets at one weight, go down in weight!