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

Barbell Club 4/5/19

4
Apr

Barbell Club 4/5/19

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

Warm-up

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

Weightlifting

Clean brute complex (Heavy complex of the day)

3 deadlifts

3 cleans

3 hang cleans

3 jerks
18 minutes to establish a heavy complex.

all reps are touch and go.

Superset

Perform 8 romanian KB deadlifts on the left leg, then go directly into 5 pistols on the same leg. Once you complete a superset on your left, you will then perform a superset on your right. Once both sides are completed, rest as needed. Perform 5 sets of EACH side.

Single-Legged KB Romanian Deadlift (5×8/leg)

https://www.youtube.com/watch?v=ck1vraDasnE

Weighted Pistol (5×5)

*If pistols are still a task in progress, perform weighted single leg box squats.

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