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

Barbell Club 10/02/2018

1
Oct

Barbell Club 10/02/2018

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

Warm-up

Warm Up Snatch shoulder (No Measure)

barbell only

10 reps of each

Slow Pull Snatch Pull

pocket Power snatch

overhead squats

For the slow pull Snatch pull, Perform the first pull (shin to mid thigh) at about half speed then perform the 2nd pull (mid thigh to triple extension) at full speed.

Weightlifting

Power Snatch (% work)

2@60%

2@65%

3×2@ 70%

Reset on floor for each rep

Take 12 minutes to complete all 5 sets

Snatch Pull (4×4@ 80%)

Perform these as slow pull Snatch pulls, identical to the warm-up

Complete in 5 minutes

Bench Press (3RM then 3×3 @ 90%)

Take 10 minutes to find a 3RM

then take an additional 6 minutes to perform 3×3 @ 90% of the 3RM

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