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

Barbell Club 8/15/19

14
Aug

Barbell Club 8/15/19

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

Warm-up

Coaches Choice (No Measure)

10-15 minutes coaches choice

Weightlifting

Squat Clean Ladder (Time)

For Time

10 reps @ 55% or 95/65

8 reps @ 65% or 115/75

6 reps @ 75% or 135/85

4 reps @ 80% or 155/95

2 reps @ 85% or 175/105

14 min Cap

If you know your percentages, go off those. If you are unsure use the weight as a reference

Scaled

10 reps @ 55% or 65/45

8 reps @ 65% or 75/55

6 reps @ 75% or 85/65

4 reps @ 80% or 95/75

2 reps @ 85% or 105/85

Weightlifting

Clean Pull (3×3 @100% of clean 1RM reset)

Accessory Work

Chinese Reverse Plank (5×60 seconds)

Place your shoulder blades and feet on a bench. Place weight in on your stomach/hips and hold. Don’t allow your hips to sag/drop.

Every second is a “rep”
Add weight if necessary

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