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

Barbell Club 12/06/2018

5
Dec

Barbell Club 12/06/2018

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

Warm-up

Warm-Up Barbell Club (No Measure)

2 Rounds

10 Cuban Press

20 Seated Arm Rotations (10 each side)

30 Second Glute Bridge

40 Second Plank

50 Second Squat Hold

60 Jumping Jacks

Weightlifting

If Crossfit class is using all racks, the strict press will be performed from the floor (clean it before pressing)

Strict Press (10 minutes to build to a heavy single)

Strict Press (5 x 10 @ 50-60% of today’s heavy single)

10 minutes to complete. Stay within this percentage range.

Overhead Squat (E90F9M complete 2 overhead squats)

Every 90 seconds for 9 minutes 9 (sets). Build to a heavy set of 2

Leave a Reply