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

Barbell Club 6/19/2018

18
Jun

Barbell Club 6/19/2018

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

Warm-up

Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch

Weightlifting

Power Clean (10×2 build to a heavy double (TnG))

This is a lot of sets! Take you time building. If you max out 6 reps in finish the last sets at the weight prior to your max set. Ex 65,75,85,95,105,125,135maxed, 125, 125, 125)

1 1/4 Front Squat (E90F9M perform 3 squats @ 80% of 1 rm reg sq)

Drop to the bottom of your squat, Drive up 1/4 of the way, descend back to the bottom again and then stand to complete the rep

Accessory WORK

L-Sit (4x 30 seconds cumulative)

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