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

Barbell Club 12/5/17


Barbell Club 12/5/17

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

Warm-up (No Measure)

Row 250 meters

10 clean grip romanian deadlift

10 clean pulls

10 front squats

10 hang clean + press

10 power clean + push jerk

5 clean + split jerk

HSOD 2 Cleans + Jerk (1 x 2)

Take 15 minutes to work up to a heavy squat clean + jerk

No touch and go. Do one full clean, drop from top, then one full clean and jerk. However you do your jerk focus on speed and foot work

Hang Power Clean HSOD x 3 (1 x 3)

Focus on feet and not “star fishing” take 15 minutes to work on a heavy. If reached and there’s time. Stick to that weight and work on speed.

Metcon (No Measure)

If time allows 2×20 hip extensions

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