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

Barbell Club 4/2/19

1
Apr

Barbell Club 4/2/19

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Weightlifting

Front Squat (% work)

15 minutes to complete all 4 sets.

5 @ 65%

5 @ 75%

5 @ 85%

5 @ 90%

Front Rack hold (3 x 1 minute @ 90% of Front Squat)

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

Accessory Work

Metcon (AMRAP – Reps)

Tabatta L-sit Holds (perform 8 iterations of 10 seconds on/20 Second Rest)

Record LOWEST scored round.

1 second = 1 rep

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