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

Barbell Club 9/27/2018

26
Sep

Barbell Club 9/27/2018

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

Clean and Jerk (3 Power cleans + 3 Push Jerks)

1 set @ 60%

2 sets @ 70%

2 sets @ 75%

15 minutes to complete all 5 sets

Overhead Squat (Heavy 1 with 10 second pause)

Build to a heavy single overhead squat qith a 10 second pause at the bottom of the squat.

Attempt to get as low as possible in the squat while still keepingall muscles active (don’t disengage).

15 minutes to complete

Accessory WORK

Accumulate 2 minutes per side in the banded pallof press hold

https://www.youtube.com/watch?v=zo_olew7tKA

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