wod

Barbell Club

Announcements

Independence Day Schedule – Classes at 6:00am & 8:30am Monday, 7/4. Regular schedule the rest of the week!

CrossFit Fixx – Barbell Club

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Warm-up

Bike, Row, Run or Ski 3 minutes

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

Strength

High-Hang Snatch (2-2-2-2-2)

Working on fast hip drive. Jump and punch. This is a full squat.

DB Bent Over Row (5/5 -5 reps per side)

Weight should increase with perfect form.

Overhead Squat (5-5-5-5)

Weight stays same for all sets

8 minute abs

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