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

Barbell Club 1/10/2019

9
Jan

Barbell Club 1/10/2019

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

Warm-up

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

Weightlifting

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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