Previously we’ve worked on the clean and the jerk. This week we’re going to begin learning the snatch. To do so we’ll be going over the Burgener Warm-up every day. The Burgener Warm-up is a remarkably effective tool for teaching and reinforcing the basic concepts of the Olympic lifts. These warm-up exercises specifically train the second and third pull of the snatch (the first being from the ground to the high hang position, the second is hitting triple extension, and the third is pulling oneself under the bar). This warm-up was developed by Mike Burgener, father and coach of International Olympic weightlifting competitor Casey Burgener. Here’s a video demo (WMV/MOV) from CrossFit.com of Coach B’s daughter Sage performing the Burgener Warm-up.
March 1st, 2010
Skill: Burgener Warm-up
3 press/3 push press/3 jerks x 5
Complete 3 rounds for time of:
20 KB sumo deadlift high pulls
20 KB swings
20 KB push-ups (10/arm)
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