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

Barbell Club 3/13/19

12
Mar

Barbell Club 3/13/19

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

Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 second hang from bar

Weightlifting

Clean and Jerk (% work )

Every 2 minutes for 16 minutes

2 Cleans + 1 Jerk

set 1: 60%

Set 2: 70%

Set 3: 70%

Set 4: 80%

Set 5: 80%

1 Clean + 1 Jerk

Set 6: 85%

Set 7: 90-95%

Set 8: 90-95%

Deadlift (1 Rep Max)

18 minutes to establish a 1 rep max deadlift.

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