Barbell Club – Sat, Oct 1

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

Snatch Pull (1 Snatch Pull
+
1 Power Snatch)

Athletes will preform one snatch pull followed by one Power Snatch. Weights should be moderate

Power Snatch (1 Snatch Pull
+
1 Power Snatch)

Clean Pull (1 Clean Pull
+
1 Squat Clean)

Athletes should focus on quick turnover and driving under the bar. Weights should be light and moderate

Clean (1 Clean Pull
+
1 Squat Clean)

8 minute abs (No Measure)

At the end of each Barbell club athletes will work on core strengthening exercises.
1 minute each exercise: 2 Rounds

Plank

Crunches

Flutter kicks

Sit-ups