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

Barbell 7/05/2018

4
Jul

Barbell 7/05/2018

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

Warm-up

Weightlifting

6 minutes to set up bar and warm-up to starting %

Warm-up Clean v2 (No Measure)

2 Rounds

10 Muscle Cleans

10 Front Squats

10 Presses in split Jerk stance

Slow Pull Clean (1 Clean + 2 Jerks)

Slow Pull Power Clean. Take 3 seconds to get to mid thigh position before being explosive. NO PAUSING
E2MOM for 14 min

Perform 1 Slow Pull Squat clean +2 Jerks

Set 1: @65%

Set 2: 70%

Set 3-4: 75%

Set 5-6: 80%

set 7: 85%

% is based off of 1RM Clean and Jerk

Bench Press (HSOD 5 reps then 3×5 @90%)

Spend 14min Building up to a heavy set of 5.

Then E2MOM perform 5 reps @ 90% of your heavy set.

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