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

Barbell Club 1/14/2019

13
Jan

Barbell Club 1/14/2019

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

Warm-up

Warm Up 1000 meter row (No Measure)

Coaches Choice (No Measure)

5-7 minute coaches choice

Weightlifting

Clean and Jerk (E3F21M 1 Clean + 1 Front Squat + 1 Jerk)

Sets 1-2 @ 75% of 1-rm

Sets 3-5 @ 80%

Sets 6-7 @ 85%

Front Squat (3×3 @ 75%, 3×3 @ 80%)

Rest 2-3 minutes between sets

Accessory Work

Bottom of Squat Hold (Tabatta Hold (in Front rack) @ 80% of 1-rm)

Hold the bottom of the squat while in a racked position (front, back, or overhead).

Make sure you are always holding an active position!! (no bottoming out, constant core engagement and tall chest)

If possible, finish squat after the hold. If not possible, dump load safely, re-rack and repeat as necessary

Every Second Held is 1- rep

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