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

Barbell Club 1/28/2019

27
Jan

Barbell Club 1/28/2019

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

Warm-up

Warm Up Snatch (No Measure)

20/15 cal row/Bike

2 Rounds

3 muscle snatch

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

3 Snatch Balance

Weightlifting

With a running clock, 12 minutes for Squat Snatches, rest 4 minutes, then 12 minutes for Squat cleans

Squat Snatch (% work E2MOM for 12 minutes)

Set 1: 3 @ 60%

Set 2: 3 @ 70%

Set 3: 3 @ 80%

Set 4,5,6: 3 @ 85%

Squat Clean (% work E2MOM for 12 Minutes)

Set 1: 3 @ 60%

Set 2: 3 @ 70%

Set 3: 3 @ 80%

Set 4,5,6: 3 @ 85%

Accessory Work

Dball Death March (AMRAP – Reps)

Hold a Dball in the bear hug position. Perform slow, methodical alternating knee raises. Attempt to hold thigh for a second at the top of each rep.

Perform this movement and accumulate 5 minutes.

Cap: 10 minutes

Rx: 100/80

Score each second accumulated as 1 rep.

Note how many times you had to rest.

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