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

Barbell Club 3/19/19


Barbell Club 3/19/19

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


Warm-up Clean v2 (No Measure)

2 minutes on Bike/Ski/Rower

2 Rounds

10 Muscle Cleans

10 Front Squats

10 Presses in split Jerk stance


Power Clean (Heavy Single)

15 minutes

We are targeting the “middle ground” of the cleans.

Use blocks or marks set up just outside your squat stance (give 1 inch of freedom outside your squat stance).

Build up to a heavy single power clean but if your feet ever pass the line or touch the blocks, it is a no-rep.

Work on dropping under the weight but still staying above parallel, not separating your feet farther and farther.

Power clean, Hang squat clean, Jerk (1 complex every 90s)

1 Power Clean

1 Hang Squat Clean

1 Jerk (any style)
Every 90 seconds for 12 minutes, perform:

1 Power Clean, 1 Hang squat clean, 1 Jerk @ 80% or more of today’s heavy single power clean.

Accessory Work

GHD Prone Isometric Holds

Accumulate 2 minutes. If easy, add a 10# weight behind head

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