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

Barbell Club 8/06/19

5
Aug

Barbell Club 8/06/19

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

Warm-up

Clean warm up (No Measure)

Coach led

1. Clean grip deadlift

2. hang clean and shrug

3. hang clean pull

4. hang clean

5. hang squat clean

Weightlifting

Clean ( E90F12 2 cleans)

Every 90 seconds for 12 minutes, perform 2 cleans with a 10 second rest between the two lifts.

Build in weight over the course of the 12 minutes

Front Squat (4×4 @ 90% of today’s clean)

Rest 2-3 minutes between sets

Accessory Work

GHD Kayak Rows (3×20 (10 per side) Building)

Assume the same position as GHD sit ups. Starting with a PVC lean back so your core is fully engaged. Paddle with the PVC like you would a kayak. build up if form is perfect (15lb trainer bar, 15kg bar, 20 kg bar)

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