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

Barbell Club

23
Jan

Barbell Club

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 and Jerk (% Work E2MOM for 18 minutes)

2 Cleans + 2 Jerks

Set 1: 60%

Set 2: 70%

Set 3: 80%

then

1 Clean + 1 Jerk

Set 4: 85%

Set 5: 90%

Set 6: 85%

Set 7: 90%

Set 8: 85%

Set 9: 90%

All reps are Squat Clean + Split Jerk

Clean Pull (% Work EMOM for 4 minutes)

Continuing off of the Clean and Jerks

Set 10: [email protected]%

Set 11: 3 @ 95%

Set 12: 2 @ 100%

Set 13: 2 @ 100%

These are done directly after the Clean and Jerk % work, but now these are every minute for 4 minutes

Superset

For this superset, you will have to adjust the GHD as needed for each movement. Rest as needed between the 4 sets.

Glute-Ham Raises (4 x 8 )

Int: 5 reps

Beg: 16 Hip extensions or

weighted Good mornings

Max Duration Trunk Extension Isometric hold (AMRAP – Reps)

Perform a Max effort set

https://www.youtube.com/watch?v=ix2–pqGiPs

Score each second as 1 rep

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