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

Barbell 4/3/18

2
Apr

Barbell 4/3/18

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

complex 1 clean+2 PJ+ 1 SJ

Build to heavy complex

1 Clean

2 push jerks

1 split jerk

Front Squat (6×2)

all sets between 75-85 percent

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