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

Barbell Club 2/6/2018

5
Feb

Barbell Club 2/6/2018

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

Warm-up

Warm Up – Shoulders (No Measure)

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Around the World (5 each direction)

10 Banded Good Mornings

10 Banded Tricept Extensions

10 Banded Skiiers

10 Walking Lunges

Weightlifting

Tempo Bench (31X1 for a heavy set of 3)

3 second decent

1 second hold at bottom

X-plode to top

1 second hold at top

Front Squat (2×10, 3×6, 4×4, 5×3)

This is a lot of reps! Be strategic and don’t jump too fast!

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