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

Barbell 7/12/2018

11
Jul

Barbell 7/12/2018

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

Warm-up

Warm-up Clean v2 (No Measure)

2 Rounds

10 Muscle Cleans

10 Front Squats

10 Presses in split Jerk stance

Split Jerk + Jerk-grip OHS (EMOM 9 min)

Bar starts in front rack position, with your traditional jerk grip.
Every 60 seconds, perform 1 Split jerk + 1 Jerk Grip OHS.

This is part of the warm-up. So goal is not to be hitting maximal by the end.

Weightlifting

Clean and Jerk (% work)

2@60%,

2@70%,

2@80%,

1@85%,

1@90%,

2@80%

2@85%

1@93%

20 minutes to complete. If unable to hit %’s reduce all by 5-10%

Accessory WORK

Perform on your own time or if you finish early.

3 x 5 reps Glute ham raises with tempo 3 second lower 1 second pause, 2 second raise.

Rest 1 minute between sets

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