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

Barbell 10/16/18

15
Oct

Barbell 10/16/18

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

Back Squat (3×10 all Sets between 70-80 Percent )

Building to the heaviest set of 10

Squat Clean (EMOM for 10 Min 2 Reps)

EMOM for 10 Min

2 Reps with 5-10 sec between reset on each one

Warm up to 60% start there and build

Accessory WORK

D-ball Holds (Time)

Bear hug hold

heavy as possible
5x 1:00 Holds

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