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

Barbell Club 6/12/19

11
Jun

Barbell Club 6/12/19

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

Warm-up

Warm-Up Row + 3R GM, SS, IW (No Measure)

500 meter Row

Then 3 Rounds

10 Weighted Good Morning 25/15

10 Samson Stretch

5 Inch Worms

Weightlifting

Deadlift (heavy 5 then EMOM 1 rep)

Deadlift

12min

Heavy 5

Then

EMOM for 8 min

1 rep @ heavy 5 weight

With 5 second eccentric lowering to floor

Superset

Single Arm DB Row (3×5 w/ 5s lower)

Single arm bent over row with 5 second lowering

3×5 reps/ side

Wall Sit (3×1 minute)

Lean your back against a wall or post. Lower yourself down until your thighs are parallel with the ground. Add weight if/when possible.

Every second is a rep
3×1 minute wall squat (thighs parallel to floor and shins perpendicular to floor)

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