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

Barbell Club 5/2/19

1
May

Barbell Club 5/2/19

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

Warm-up

Warm Up- Snatch V2 (No Measure)

2 Rounds

250m Row

10 PVC Pass Thrus

10 Good Mornings

10 Cuban Press with PVC

10 Muscle Snatches

10 OH Squat

Weightlifting

Squat Snatch (E90 for 12 minutes)

Snatch with a 2 second pause at 2″ off of floor and at knee, and 2 second pause in catch.

set 1-2: 2 reps @ 75%

Set 3-4: 2 reps @ 80%

set 5-6: 1 rep @ 85%

Set 7-8: 1 rep @ 90%

Clean and Jerk (E2 minutes for 16 min)

1 Slow Pull Power Clean + 1 Push Jerk

1/2 speed pull from ground to mid/upper thigh and then normal/explosive pull then on.

Set 1-2: 2 reps @ 70%

Set 3: 2 @ 75%

Set 4: 1 @ 85%

Set 5-8: 1 @ 90%+

Base off of 1RM Power clean

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