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

Barbell Club 2/20/2018

19
Feb

Barbell Club 2/20/2018

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

Warm-up

Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch

Weightlifting

Speed Deadlift (5×5 build to a heavy 5)

Utilizing Clean Grip with perfect form, pull as explosively as possible

Drop bar from the top of the lift, follow it down, reset and hit it again

You want this to be fast and explosive but NEVER lose form!

Rest 90 seconds between sets

Power Clean (5×3, build to a heavy 2)

Squat Clean (5×2, build to a heavy 2)

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