CrossFit Fixx – Barbell Club

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

High Hang Power Snatch (3-3-3-2-2-2)

3-3-3-2-2-2
Working on fast turnover, weight should be light to moderate

Front Squat (Build to a moderate set of 3
5-5-5-3-3-3)

Working at a light to moderate weight.

Push Press (Working light to moderate weight consistency is key
2-2-2-2-2)

All weight stay the same throughout the sets.