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

Barbell Club 3/27/19


Barbell Club 3/27/19

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


Warm-up Posterior Chain v2 (No Measure)

2 minute Row

2 Rounds of

10 3-Point contact Good mornings

10 Stagger stance Good mornings (5/side)

10 Ring Rows

10 Air Squats

A 3 point contact good morning, you have a pvc behind you, touching your butt, between the shoulder blades and head. While performing the good morning, do not let any of those 3 points of contact leave the pvc. Do not bend the pvc


Halting Clean-grip deadlift (6×4 @ 60+ of 1RM of deadlifts)

Pause at the Knee and mid thigh
2 minutes of rest between sets. Build in weight. Starting weight should be 60% + of your 1 rep max


Pendlay Row (6×5 Building)

Box Jumps (6 x 5 reps)

Goal is to perform sets of 5 qith quick resets in between reps. Try to shoot for 30/24″. If too easy scale up.

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