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

Barbell Club 3/21/19

20
Mar

Barbell Club 3/21/19

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

Warm-up

Warm-up (No Measure)

2 minutes on Bike or Rower

then 2 Rounds

10 Side Lunges (5/side)

10 Inch Worms w/ Push-up

10 Jump Squats

10 Pass Throughs

Weightlifting

Back Squat (% work)

20 Minutes to complete

5 @ 60

3 @ 70

2 @ 80

2 @ 90

1 @ 95

1 @ 103%

Good luck on the hopeful PR!!

Superset

Chinese Barbell Row (5×3)

Make sure every rep contacts the underside of the bench.
Building

Strict pull up (5 Rounds for reps)

5×8 Reps

Try to go Unbroken

If you dont have strict pull ups perform 5 negatives with 4-5 seconds on the way down
Perform WIDE grip. about a full hand length outside of your normal grip.

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