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

Barbell Club 5/22/19

21
May

Barbell Club 5/22/19

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

Warm-up

warm-up shoulders HSW (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Good Mornings

30 second handstand hold

Weightlifting

Push Press (5×5 @ 70%+)

Push jerk + Split Jerk (5×1 @ 75-80% of 1RM Split Jerk)

Build to todays complex of

Push jerk + Split Jerk

Accessory Work

Front Rack hold (4 x 1 minute)

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
Use today’s heaviest Jerk weight

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