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

Barbell Club 12/11/2018


Barbell Club 12/11/2018

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


Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch


Take 8 minutes to warm up to 75% front squat

Front Squat (5×5 @ 75% Rest 2 minutes between sets)

15 minutes to complete.

Split Jerk (EMOM10 2 reps with a 3-sec pause in catch)

Every minute on the minute for 10 minutes (10 sets)

Perform 2 reps with a 3 second pause in the catch (split position with the arms locked out).

Start at 40% of 1-rm and add 10/5lbs each set until you reach the heavy set for the day. Do not go up in weight if you fail a lift, catch unstable, or press out

Take this time to evaluate the catch and ensure no press out occurs.

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