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Barbell Club 5/30/2017

29
May

Barbell Club 5/30/2017

Burg CrossFit – Burg Barbell Club

Warm-up

Warm-Up Row + 3R GM, SS, IW (No Measure)

500 meter Row

Then 3 Rounds

10 Weighted Good Morning 25/15

10 Samson Stretch

10 Inch Worms

Weightlifting

Back Squat

10 @ 60% of 1rm

8 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Rest 90 – 120 seconds between each set

Front Squat

10 @ 60% of 1rm

8 @ 70%

6 @ 80%

4 @ 85%

2 @ 90%

Rest 90 – 120 seconds between each set

Superset

Hip extensions (5 x 15 @ 15/10)

Use a med ball held behind your head

Glute bridges (5 x 15 @ 45/35)