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

Barbell Club 3/7/19


Barbell Club 3/7/19

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


Warm up Shoulders v2 (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Presses in Split Jerk Stance

10 Banded OHS


Tall Jerk (3×3 Building)

Start with the Barbell at Forehead Level

Raise up to you toes (Ball of Foot)

Drop Immediately under the bar into a split jerk

There should be no driving motion once in the top position and absolutely no press out once in the catch.

Start Light!!
Tall jerks 3×3

This is a warm up/accessory movement shouldnt be heavy the goal is speed under the bar with out dipping

Split Jerk (EMOM for 12 minutes 1 rep )

Every minute for 12 minutes, perform 1 split jerk (from rack) building in weight.

Accessory Work

Front Rack hold (3×1 minute @ 100% of todays split jerk)

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows

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