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

Barbell Club 2/15/2018

14
Feb

Barbell Club 2/15/2018

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

Cuban Press (3×6, build to a perfect heavy 6)

With a barbell, Start at the top of a deadlift, utilizing a clean grip.

Keeping the elbows high, pull the bar until your upper arm is parallel with the ground.

Then pull the bar around until you are in a press position with the bar at the top of your head.

Finish by pressing overhead.

Reverse the motion until you get back to the starting position.

Until you can keep perfect positioning through the whole motion, do not increase in weight (start with a bare barbell)

Muscle Snatch (6×3 build to a heavy 3)

1 drop snatch to 3 overhead squats (build to a HSOD)

the drop snatch does count towards the overhead squats

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