Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Barbell Movement Prep (No Measure)
One round with PVC & one with an empty barbell
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.
Bench Press (Build to a heavy set of 5)
Bent Over Row (Build to a heavy set of 6 (each side))
rest 1 minute between sets
weighted dips (4 sets of 3 at 35/15)
If you are unable to complete the sets at this weight, scale as necessary.
If you struggle with dips, perform negatives and/or weighted negatives.
weighted pull ups (Max effort weighted pull ups at 26/18)
Scale as necessary. If pull ups are not an option, perform max effort tempo ring rows (1131)(1 second decent, 1 second at bottom, 3 second accent, 1 second at top)