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

Barbell 7/03/2018

2
Jul

Barbell 7/03/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club

Warm-up

Warm Up Snatch (No Measure)

3 Rounds

3 muscle snatch

3 behind the neck snatch grip press

3 OHS **slow and controlled, warm up to full depth

Cap @ 10 minutes

Press in Snatch (Sots) (EMOM 5 Min x3 reps)

https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
Perform 3 reps every minute for 5 minutes, building up in weight.

If unable to perform movement in receiving position, start in a power position and each set proceed to go lower.

DO NOT ADD WEIGHT UNTIL AT THE BOTTOM OF THE SQUAT WITH FULL CONTROL AND NO PAIN

Weightlifting

Squat Snatch (Periodization)

2@60%,

2@70%,

2@80%,

1@85%,

1@90%,

2@80%

2@85%

1@93%

20 minutes to complete. If unable to hit %’s reduce all by 5-10%.

This is a SQUAT snatch

Back Rack Lunge (4×10)

4 sets across at 60-65% of 1 Rep max back squat. 5 per leg, 10 total.

15-20 minutes, based on time left in class

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