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

Barbell 6/14/18

13
Jun

Barbell 6/14/18

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

Back Squat (6×5 all at 70-75%)

Push Press (Build to a heavy set of 2)

DB Z Press

Build to todays heavy set of 10

Start Light slowly work your way up

Rest 2 Min between sets
perform seated keep a upright chest NO ARCHING

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