St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Barbell 4/24/18

23
Apr

Barbell 4/24/18

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – 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

Tall Jerk (5×3)

Start with the Barbell at Forehead Level

Raise up to you toes (Ball of Foot)

Drop Immediately under the bar into a split jerk

There should be no driving motion once in position

Start Light!!

Split Jerk (Build to today’s heavy set of 2 )

Front Rack hold (105% of today’s heavy split jerk)

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
4 sets of 30 sec

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