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
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
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