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

Barball 7/26/18


Barball 7/26/18

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


500M Row group stretch (No Measure)

500M Row

group stretch


Tall Jerk (3×3)

Start with the Barbell at Forehead Level

Raise up to you toes (Ball of Foot)

Drop Immediately under the bar into a split jerk

There should be no driving motion once in position

Start Light!!

Split Jerk (6×2 @70-80%)

All sets should be between these percentages MAke sure they are perfect landing in a good position

Hip extensions (3×25)

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