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

Barbell Club 1/10/2019


Barbell Club 1/10/2019

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


Clean warm up (No Measure)

1. Clean grip deadlift

2. hang clean and shrug

3. hang clean pull

4. hang clean

5. hang squat clean


Clean Complex Pull+PC+SC (Start at 60% of your weakest lift (power or squat))

EMOM for 8 min

Clean Pull+Power Clean+ Clean

Front Rack Lunge (6×4 (per leg) build to HSOD)

Accessory Work

Wall Sit (Tabata wallsits 20 secs on/10 second rest for 4min)

Lean your back against a wall or post. Lower yourself down until your thighs are parallel with the ground. Add weight if/when possible.

Every second is a rep

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