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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)


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

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