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

Barbell Club 6/7/19


Barbell Club 6/7/19

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


Warm Up Squat 2 (No Measure)

3 Rounds

10 Calories on Rower

10 Good Mornings

10 Monster band squats

10 Walking Lunges

For banded squats, place band just above knees and forcibly try to resist the band to maintain proper positioning


Hatch Squat Cycle Week 9 Day 2

Back Squat (% work)

2×5 @ 65%

3×5 @ 70%

Front Squat (% work)

4×5 @ 60%

Accessory Work

Dball Death March (AMRAP – Reps)

Hold a Dball in the bear hug position. Perform slow, methodical alternating knee raises. Attempt to hold thigh for a second at the top of each rep.

Perform this movement and accumulate 5 minutes.

Cap: 10 minutes

Rx: 100/80

Score each second accumulated as 1 rep.

Note how many times you had to rest.

Leave a Reply