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

Barbell Club 6/13/19


Barbell Club 6/13/19

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


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


Power clean, Hang squat clean, Jerk (Heavy complex then %)

1 Power Clean

1 Hang Squat Clean

1 Jerk (any style)
E2MF 14min

Power clean

Hang Squat


E2MOM for 8 minutes

Perform clean complex at 90%

Accessory Work

Bottoms Up Dual KB Press (4×5)

Bottoms Up KB Press

Hold the KBs upside down while standing. Go heavy as you safely can controlling both KBs and strict pressing them. Squeeze your core and work on shoulder stability

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