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

Barbell Club 3/11/2019

10
Mar

Barbell Club 3/11/2019

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

Warm-up

Warm 400 run, pass, Kip, Lunge, Jump squat (No Measure)

400m Run or Row

then

2 Rounds

10 Pass throughs

10 Kip Swings

10 Lunges

10 Jumping air squats

Weightlifting

Back Squat (% work )

15 minutes to complete these 4 sets.

8 @ 65%

[email protected] 75%

4 @ 85%

4 @ 90%

Push Jerk (Heavy set of 2)

15 minutes to establish a heavy set of 2 push jerk

Accessory Work

Overhead Hold (2 minute hold)

Accumulate 2 minutes holding overhead with 90-100% of the heaviest weight you performed in push jerks.

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