Grand Trunk CrossFit – Barbell Club
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
Weightlifting
Snatch (1×1)
6-8min to get to 80%
EMOTM
80% x1
85% x1
90% x1
85% x1
Weightlifting
Clean and Jerk (1×1)
EMOTM
80% x1
85% x1
90% x1
85% x1
Weightlifting
Pause Back Squat (2×2)
1×2 @80%
2×2 @85%
2 second pause
Weightlifting
Glute-Ham Raises (5×8)
superset w/ GH situp