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

Barbell 3/14/2017


Barbell 3/14/2017

Burg CrossFit – Burg Barbell Club


Speed Deadlift (5×5)

Utilizing Clean Grip with perfect form, pull as explosively as possible

Drop bar from the top of the lift, follow it down, reset and hit it again

You want this to be fast and explosive but NEVER lose form!

Rest 90 seconds between sets

Power Clean (5×3)

Rest 60-90 Seconds Between Sets

Clean (5×2)

Full Squat Clean

Rest 60-90 seconds between lifts