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

Barbell Club 3/13/2018


Barbell Club 3/13/2018

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


Warm Up- Barbell Movement Prep (No Measure)

2 Rounds

One round with PVC & one with an empty barbell

5 Deadlift

5 High Pulls

5 Muscle Cleans/Snatch

5 Hang Power Clean/Snatch

5 Good Mornings

5 Back Squats

Choose Cleans or Snatches based off of the work for the day.


Bulgarian Split Squats (5×5 per leg)

Deadlift (4×10 building to a heavy 10)

Accessory WORK

Superset the Glute Bridges, GHDs and L-sits

Weighted Glute Bridges

place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.

GHD Situps (5×15)

L-Sit (5×30 seconds)

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