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

Barbell Club 8/02/19

1
Aug

Barbell Club 8/02/19

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower or bike

10 Push-ups

10 ring rows

10 pvc OHS

30 second hang from bar

Weightlifting

18 minutes to complete

Bench Press (5RM then % work)

12 minutes to establish a 5 rep max bench press

then perform 3×5 sets @ 90% of today’s max.

18 total minutes

Superset

18 minutes to complete.

25m Stationary Sled Pull (5x 25m)

Attach the rope to the sled so it is one straight length. You will then stretch the rope out, stand at the opposite side of the sled and pull it to you. This can either be done hand over hand or as a two arm pull. Once it reaches you, straighten the line back out, continuing on the 25m path. You are finished once the sled crosses the 25m line.

50m Yoke Carry (5x 50m)

Yoke Carry

Build to heavy 50M

25 down and back

Farmer’s Carry (5x100m)

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