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

Barbell 10/18/18

17
Oct

Barbell 10/18/18

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

Push Press (5×5)

From the rack 5×5 Building in weight to heavy set of 5

Overhead Squat (Build to heavy single )

Build to todays heavy sinle with a 10 sec pause at he bottom keep your core super tight and maintain a good position

Accessory WORK

Dips (5×10 )

5×10 reps try to do stationary if not use rings

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