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

Hang Power Snatch (1 + 1 +1
1 Hang Power Snatch
+
1 Hang Snatch (Full Squat)
+
1 Over head squats)

Athletes will work and focus on the dip and drive under the bar. HPS above parallel and HS below parallel.

Hang Power Clean (1+1+1
1 Hang Power Clean
+
1 Hang Clean
+
1 Front Squat)

Athlete will focus on fast elbows. Keeping the elbows high during the entire lift.

8 minute abs (No Measure)

At the end of each Barbell club athletes will work on core strengthening exercises.