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

Barbell Club 3/20/2018

19
Mar

Barbell Club 3/20/2018

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

Drop Snatch (Build to a heavy 2)

Snatch From the Blocks (knee) (Use plates if necessary.)

HSODx1
You want the barbell to be starting just below the knee.

Accessory WORK

D-ball Holds (Time)

Bear hug hold

heavy as possible
2 attempts of Max Effort Unbroken Hold 100/80

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