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

Barbell Club 3/15/2018

14
Mar

Barbell Club 3/15/2018

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

Warm-up

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.

Weightlifting

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

Superset

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)

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