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

Barbell Club 8/01/19

31
Jul

Barbell Club 8/01/19

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

Warm-up

Warm Up Snatch (No Measure)

2 minutes on row/Bike

2 Rounds w/ a bar

5 muscle snatch

5 OHS **slow and controlled, warm up to full depth

5 Snatch Balance

Weightlifting

Snatch (% Work)

E2M for 18min

Squat Snatches

Set 1: 2 @ 60%

Set 2: 2 @ 70%

Set 3: 1 @ 80%

Set 4: 1 @ 85%

Set 5: 1 @ 90%

Set 6: 1 @ 95%

Set 7: 1 @ 95-103%

Set 8: 1 @ 90%

Set 9: 1 @ 90%

Superset

Reverse Ring Flies (3×10)

https://www.youtube.com/watch?v=WX4_TeX2kew

Overhead Banded Pull-aparts (3x 15)

https://www.youtube.com/watch?v=xO03HRzKNTs

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