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

Barbell Club 8/7/2018


Barbell Club 8/7/2018

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


Warm-Up Barbell Club (No Measure)

2 Rounds

10 Cuban Press

20 Seated Arm Rotations (10 each side)

30 Second Glute Bridge

40 Second Plank

50 Second Squat Hold

60 Jumping Jacks


Hang snatch high pull (10×3 build to a heavy set of 3)

hang position down to knees stand pop hips pull elbows high
15 mins to complete (roughly one set every 90 seconds)

Keep elbows high and back. When engaging with the hips, keep the bar in tight

Squat Snatch (Take 20 mins to est. a 1 rep max)

Accessory WORK

GHD Kayak Rows (3 sets of 20 Rows (count a row with right arm only)

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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