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

Barbell Club 1/9/2019

8
Jan

Barbell Club 1/9/2019

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 (Hang Power Snatch 5×3)

Overhead Squat (Build to a heavy set of 4)

First and Last rep perform a 3-second pause

Accessory Work

snatch grip press (tempo press (3131) x 5)

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