Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up Snatch (No Measure)
3 muscle snatch
3 behind the neck snatch grip press
3 OHS **slow and controlled, warm up to full depth
Cap @ 10 minutes
Press in Snatch (Sots) (EMOM 5 Min x3 reps)
Perform 3 reps every minute for 5 minutes, building up in weight.
If unable to perform movement in receiving position, start in a power position and each set proceed to go lower.
DO NOT ADD WEIGHT UNTIL AT THE BOTTOM OF THE SQUAT WITH FULL CONTROL AND NO PAIN
Squat Snatch (Periodization)
20 minutes to complete. If unable to hit %’s reduce all by 5-10%.
This is a SQUAT snatch
Back Rack Lunge (4×10)
4 sets across at 60-65% of 1 Rep max back squat. 5 per leg, 10 total.
15-20 minutes, based on time left in class