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

Barbell Club 8/22/19

21
Aug

Barbell Club 8/22/19

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

Warm-up

Warm-up Clean v2 (No Measure)

2 minutes on Bike/Ski/Rower

2 Rounds

10 Muscle Cleans

10 Front Squats

10 Presses in split Jerk stance

Weightlifting

Power Clean (5×2 @ 80%+)

Weightlifting

2 Front squats + 1 Jerk (Weight)

Build to todays heavy

2 Front squats + 1 Split Jerk

Accessory Work

Front Rack hold (4x 1 minute hold at today’s heaviest complex)

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows

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