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

Barbell Club 12/13/2018


Barbell Club 12/13/2018

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


Warm Up Snatch (No Measure)

20/15 cal row

2 Rounds

3 muscle snatch

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

3 Snatch Balance



3 minutes to set up for the snatch.

12 mins for the EMOM

10 mins for the Deadlifts

Snatch From the Blocks (knee) (E90F12 perform 2 Snatches. Build to a heavy 2)

Use the jerk blocks or stack plates so the bar starts at the knee

Snatch Grip Deadlift (4×4 @ 120% of your final blocks set )

Accessory Work

GHD Kayak Rows (3 sets of 20 Rows (10 per side))

Assume the same position as GHD sit ups. Starting with a PVC lean back so your core is fully engaged. Paddle with the PVC like you would a kayak. build up if form is perfect (15lb trainer bar, 15kg bar, 20 kg bar)

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