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

Barbell Club 4/19/2018

18
Apr

Barbell Club 4/19/2018

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

High-Hang Snatch (E90F9M 2 High Hang Snatch- Build to a heavy 2 )

This can start as power but should transfer to a squat after minute 3:00

Snatch (EMOM10 1 full snatch- only go up if it feels great)

Accessory WORK

Glute-Ham Raises (6×5 use bands if necessary)

Rest 90 seconds between sets

D-ball Holds (Time)

Bear hug hold

heavy as possible
Accumulate 5 minutes

Push the weight!

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