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

Barbell 12/20/2018

19
Dec

Barbell 12/20/2018

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

20 second Hang from Pullup-bar

Weightlifting

Overhead Squat (1RM)

15 minutes to establish a 1 repetition max OHS

Weightlifting

EMOM for 16 min

Min1: 3 Conventional deadlifts

Min 2: 3 Sumo-deadlifts

Build in weight only after completing same weight for both movements

Deadlift (3 reps)

Sumo Deadlift (3 reps)

Homework

Accumulate 2 minutes per side of banded Pallof Press Hold (perform on your own if you wish).

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