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

Barbell Club 1/17/2019

16
Jan

Barbell Club 1/17/2019

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

Warm-up

Warm Up Snatch (No Measure)

20/15 cal row

2 Rounds

3 muscle snatch

3 OHS **slow and controlled, warm up to full depth

3 Snatch Balance

Weightlifting

Behind The Neck Strict Press (3×5 build over the three sets)

Keep this weight lighter. Use this as a warm up.

8 minutes to complete

Snatch Balance (6 minute EMOM perform 2 reps)

Build over the 6 sets. Your starting set should be your finishing weight at the press.

Snatch (8×2 Snatch + Hang Snatch)

Sets 1+2 @75% of 1-rm

Sets 3+4 @80%

Sets 5+6 @85%

Sets 7+8 @90%

20 mins to complete

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