St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Barbell 10/9/18

8
Oct

Barbell 10/9/18

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club

Warm-up

Barbell Press (No Measure)

10 Cal on Rower/Bike

Then

2 Rounds

5 Presses

5 Push Presses

5 Front Squats

5 OHS w/ Jerk grip

Weightlifting

Split Jerk (build to todays heavy set of 2 )

Overhead Squat (HSOD x 3 )

Build to todays heavy set of 3 From the rack

Accessory WORK

Shoulder accessory

3 sets

30 sec forward raises

30 sec lateral raises

30 sec Strict press

30 sec overhead holds

10lb DBs/5lb DBs

Rest 2 Min Between sets

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