Announcements
Labor Day Schedule – Monday, 9/5
Classes at 6:00am & 8:30am!
Regular schedule resumes Tuesday
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
Power Snatch (3-3-3-2-2-2)
Working on fast turnover. Weights should be at 60-70% of 1 rep max. Unless not established work light to moderate weight
Overhead Squat (2-2-2-2-2)
Weight should be light to moderate. Weight stays the same through all 5 sets. Working on full dept.
Push Press (3-3-3-2-2-2)
Weight can increase each set if perfect form.
8 minute abs (No Measure)
At the end of each Barbell club athletes will work on core strengthening exercises.
