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

Barbell Club 10/04/2018

3
Oct

Barbell Club 10/04/2018

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

Warm-up

Warm Up – Shoulders (No Measure)

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Walking Lunges

Weightlifting

Push Press (3RM then 4×[email protected]%)

12 min to establish 3RM push press then

8 minutes to perform 4×[email protected] 90% of 3RM

Back Rack Lunge (3×10)

E3MOM for 9 minutes perform 10 reps (5/side) at 5# heavier than last week. If never performed, start at 80% of 1RM back squat

Accessory WORK

accumuklate 2min /side of side plank (on hand)

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