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

Barbell Club 9/25/2018

24
Sep

Barbell Club 9/25/2018

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

Squat Snatch (% work)

2 @ 60%

2×2 @ 70%

2×2 @ 80%

Spend 12-15 minutes to complete all 5 sets.

Reset for each rep

Press in Snatch (Sots) (4×4 AHAP)

https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
10 minutes to complete 4 sets of 4 heavy reps.

Build in weight as needed

Back Rack Lunge (E3MOM for 9min)

Spend 5 minutes building in weight

then E3MOM perform 10 back rack lunges (alternating legs) at 5-10# more than previously performed.

If not logged, start at 80% of 1RM Squat Clean

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