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

Barbell Club 11/16/2017


Barbell Club 11/16/2017

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


Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch


Back Squat (3@ 50%, 3@60%, 3@70%, 3@80%, 2@90%, ME @60%)

score is max reps @ 60% weight

Power Jerk (Take 10 minutes to warm up and build to a hso5)

Same as a push jerk but feet will land in a wider squat stance but hips stay above parallel.

Power Jerk Time Trial (Time)

3 Attempts to complete 12 Power Jerks as quickly and efficiently as possible. Keep the rib cage tucked and push your head through for each and every rep.

Rest 2 minutes between sets

Rx 155/105

Intermediate 115/85

Beginner 95/65

Glute-Ham Raises (6×6)

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