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

Barbell Club 8/06/19


Barbell Club 8/06/19

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


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


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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