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Barbell Club 11/21/2017

20
Nov

Barbell Club 11/21/2017

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

Warm-up

Warm Up Run, GB, MC, IW (No Measure)

4 Rounds

100m Run

10 Glute Bridges with 10 sec hold at top

10 Mountain Climbers

5 Inch Worms

(Speed up the run each round, the last one should be a sprint)

Skill

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

She Bear Complex (Build to a HSOD)

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

1 Overhead Squat

1 Snatch Balance

1 Overhead Squat
Take 20 minutes to build

overhead carry (15 minutes to build to HSOD 100′ Barbell Carry)

Accessory WORK

GHD Situps (100 ghds for time)

Everytime you stop, perform a 30 second glute bridge hold

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