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

Barbell Club 3/20/19

19
Mar

Barbell Club 3/20/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club

Warm-up

Warm Up Snatch (No Measure)

2 minutes on row/Bike

2 Rounds w/ a bar

5 muscle snatch

5 OHS **slow and controlled, warm up to full depth

5 Snatch Balance

Weightlifting

Tall Snatch (3×3 )

https://www.youtube.com/watch?v=dCiugtIWFrU
Build in weight but don’t spend more than 5 minutes on this lift. Designed to warm up the ability to get under the bar.

Squat Snatch (Heavy single with 5 sec pause)

15 minutes to build to a heavy single squat snatch with a 5 second pause in the bottom of the squat.

1/4, 1/2, Full OHS (Heavy set of 3 (9 total motions))

Start at the top of the OHS, lower down 1/4 of squat depth then back to the top, then half range of motion, back to the top then a full squat.
Spend 15 minutes building to a heavy set of 3 of the complex.

That means you will perform 1/4, 1/2, full, 3 times prior to putting the bar down.

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