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Barbell Club 9/26/2017

25
Sep

Barbell Club 9/26/2017

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

Warm-up

Warm Up Shoulder Packing & ASLR (No Measure)

Banded Shoulder Packing & ASLR

10 reps each side

ASLR (leg posted up against rig)

Chop & Lift

(Left & Right sides, kneeling. Band placed high, medium & low)

Hanging single-arm pull-up bar smash (or banded)

Weightlifting

Pendlay & GHD Raise

Skill:

5 sets

8 Pendlay Rows

8 GHD Raise

Power Jerk (E30F10M 2 Push Jerks )

Same as a push jerk but feet will land in a wider squat stance but hips stay above parallel.
Every 30 seconds for 10 minutes

2 Push Jerks

Slowly build over the EMOM. If your lift felt “off” or you missed one or more lifts, do not go up until completed perfect!

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