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

Barbell 2/11/19


Barbell 2/11/19

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


20 Cal Group warm up (No Measure)

20 Cal Bike

Group warm up


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 the top position and absolutely no press out once in the catch.

Start Light!!

Clean+front squat+jerk (Weight)

1 Clean+2 Front squat+1 Jerk

15 Min to build to todays heavy complex

Front Rack hold (4×1:00)

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
perform at 100% of todays heavy complex

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