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

Barbell Club 8/23/2018

22
Aug

Barbell Club 8/23/2018

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

Warm-up

Warm Up Snatch (No Measure)

3 Rounds

3 muscle snatch

3 OHS **slow and controlled, warm up to full depth

3 Snatch Balance

Weightlifting

12 minutes to complete the 5 sets

Squat Snatch (2 Snatch High Pulls + 2 Sqt Snatch)

Set 1: 60% of 1RM Squat Snatch

Set 2: 70%

1 set = 1 Snatch High pull (Reset), 1 Snatch high Pull (reset), 1 Squat Snatch (reset), 1 Squat Snatch)

Squat Snatch (2 Snatch High Pulls + 1 Squat Snatch)

75%

80%

85%

Weightlifting

Front Squat (3RM then 2×3 @ 90%)

15 Minutes to find 3RM Front Squat

then E3MOM for 6 Minutes

3 reps @ 90% of 3RM

Leave a Reply