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.
