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

Barbell Club 7/17/2018

16
Jul

Barbell Club 7/17/2018

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

Snatch + OHS

Snatch

+

Overhead Squat

Take 15-20 Min to build to todays heavy single complex

Snatch Grip Deadlift (5×3 at 105% of todays heavy complex)

Make sure your staying in good position. Rise with the chest and hips together not the hips first

GHD Situps (3×25 Reps )

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