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

Barbell Club 4/8/19


Barbell Club 4/8/19

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


Warm Up Snatch shoulder (No Measure)

2 minutes on Bike or Rower

barbell only

10 reps of each

Slow Pull Snatch Pull

High Hang Power snatch

overhead squats

For the slow pull Snatch pull, Perform the first pull (shin to mid thigh) at about half speed then perform the 2nd pull (mid thigh to triple extension) at full speed.


Snatch Grip Push Press (5×5 building)

(behind the neck)

Snatch Pull + Hang Squat Snatch + OHS (Heavy complex of the day)

1 complex= 1 Snatch Pull + 1 Hang squat Snatch + 1 Overhead Squat

Accessory Work

4x100m Bear Hug Carry (Weight)

4×100 M sand bag bear hug carry

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