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

Barbell 1/23/18


Barbell 1/23/18

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


Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement


2 Clean liftoffs+ squat clean

2 Clean liftoffs + 1 Squat clean

Build to HSOD

Clean liftoff= Lift the bar to just below the knee and pause for 2 sec then return to floor for 1 more rep before the squat clean

Front Squat (Build to todays heavy set of 3)

For the first rep pause for 3 sec at the bottom

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