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

Barbell Club 6/24/19

23
Jun

Barbell Club 6/24/19

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

Warm-up

Burgener Warm-up (No Measure)

20/15 calories on the bike then grab a barbell

Coach lead Burgener Warm-up

Perform 1 round of 5 of each movements:

Hang Snatch pull

Hang Snatch high pull

Hang muscle snatch

Overhead squat

Hang squat snatch

Full squat Snatch

https://www.youtube.com/watch?v=mWffzvDGeg4

Weightlifting

Snatch High Pull (8×2 Building)

Hang Snatch + Full Snatch (Heavy single complex)

Touch and Go

Accessory Work

Shoulder Circuit

3 sets

With 2.5,5 or 10lb plate in each hand

15 seconds of each movement max “reps”

1: Straight Arm Forward

2: Hold Forward

3: Straight Arms Out

4: Hold Out

5: Plate Press

6: Overhead Hold

Set 1: Palms Down

Set 2: Hands Perpendicular to Ground

Set 3: Palms Up

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