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

Barbell 1/16/18

15
Jan

Barbell 1/16/18

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

Warm-up

500M Row group stretch (No Measure)

500M Row

group stretch

Weightlifting

Back Squat (build to todays heavy set of 3)

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!!
working on speed and footwork

Split Jerk (build to heavy set of 2)

Build to todays heavy set of 2 Reps

Pause for 2 seconds in dip position

keep Chest up push the knees Out

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