Barbell Club – Sat, Sep 3


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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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.


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