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

Burg Barbell Club 12/14/17

13
Dec

Burg Barbell Club 12/14/17

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 Balance (1 x 3)

Take 15 minutes to work on technique and dropping fast. Don’t rush and try not to ride the bar down.

High-Hang Snatch (HSOD 1 x 3)

Snatch from the hip. Keep active shoulders and locked arms.

Snatch Pull (3 x 3)

HSOD 3 x 3 Snatch Pulls. Try to pull over your 1rm

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