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

Barbell Club 11/28/2017


Barbell Club 11/28/2017

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


Warm Up – Shoulders (No Measure)

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Around the World (5 each direction)

10 Banded Good Mornings

10 Banded Tricept Extensions

10 Banded Skiiers

10 Walking Lunges


Zots Press (6×4 )

Tempo Overhead Squats (33×1, build to a heavy 3-rep, take your time!)

Control your core and keep your shoulders active at all times!
3 second decent

3 second pause at the bottom

explode to the top

1 second pause at the top

Power Snatch (Build to a heavy 2 rep)

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