12/27/2018 – CrossFit Fixx
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12/27/2018

27
Dec

12/27/2018

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 Combo 1 (5 sets)

Power Snatch + Snatch Combo

Athlete must have minimal to no rest between the two lifts in the set. 1+1

Jerk Drive (5×2)

Execution

Place the bar in the jerk rack position with your feet in the same stance you use to jerk. Dip and drive just as you do for the jerk, and push the bar up off the shoulders with the arms as high as you can after completing the leg drive (this will only be a few inches at most with heavy weights). Be sure to pull your head back out of the way just as you would in the jerk to ensure the bar moves up rather than forward. Absorb the weight back onto the shoulders with the legs, and reset in the standing position for the next rep.

High-Hang Clean (5×2)

Plus Jerk

8 minute abs

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