Weightlifting Wednesday

Barnes Corner CrossFit – CrossFit


This is our first week in our new progression on the Olympic lifts.

Each week, the loading, repetitions, and time domains will adjust.

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
Spend first half of class working on mobility and practicing lift progressions.

Squat Snatch (6 Minute EMOM 3@65)

After EMOM, Rest 4 minutes then start C&J

Front Squat (6 Minute EMOM 3@65%)

Practice keeping chest up, maintain solid midline, and weight over mid-foot.

Midline Washout (Time)

15 abmat situps

20 GHD extensions

25 flutter kicks (4-count)

30 banded good mornings