Barbell Club Sunday

CrossFit Orenda – CrossFit

Warm-up

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

Olympic Weight Lifting

Snatch

70%x3, 75%x2, 80%x2, 85%x1, 88%x1x3, 83%x2

Snatch

70%x3, 75%x2, 80%x2, 85%x1, 88%x1x3, 83%x2

Olympic Weight Lifting

Clean and Jerk

70%x3(1+1), 75%x2(1+1), 80%x2(1+1), 85%x1+1, 88%x1+1×3, 83%x2(1+1)

Olympic Weight Lifting

Front Squat ( 70%x5, 75%x4, 80%x3, 85%x3)