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

Barbell 7/10/2018

9
Jul

Barbell 7/10/2018

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

Tall Snatch (3 rep E90MOM for 9 min)

https://www.youtube.com/watch?v=dCiugtIWFrU
This is a warm-up still. First set should be an empty bar. Build up in weight but should be comfortable.

Weightlifting

No Feet Squat Snatch (EMOM)

https://www.youtube.com/watch?v=w2UzDvsp0jA

The feet start in your squat stance. Heels are allowed to rise slightly but should be no foot travel at all.
E90 for 9 min complete the set

Set 1: 3 @ 50%

Set 2: 3 @ 60%

Set 3: 2 @ 70%

Set 4-5: 2 @ 75%

Set 6: 2 @ 80%

Front Squat (% work)

5 min to work up to 70% of 1RM

then 8 min to complete

1×3 @ 70%

3×3 @ 80%

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