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Barbell Club Programming

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CrossFit Coldwater – Specialty Class

Snatch (Build to today’s heavy 1 in 15 mins)

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

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

Front Squat (Build to todays 5RM Pause with 3 second Pause)

Front Squat (6 x 6)

Every two minutes, for 12 minutes (6 sets):

Front Squat x 6 reps @ 75% of 1-RM Front Squat

Metcon (3 Rounds for weight)

Four sets of:

Front-Racked Barbell Bulgarian Split Squats x 8 reps each leg @ 30X1

Reverse Pull-Ups x 5 reps

Single-Arm Overhead Dumbbell Press x 6 reps each arm @ 2111

DB Row x 6 reps each arm @ 21X0

*Record weight used for each movement

Round 1= BSS Weight

2= OH Press

etc.