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