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

Barbell Club 9/10/19

9
Sep

Barbell Club 9/10/19

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

Warm-up

Coaches Choice (No Measure)

10-15 minutes coaches choice

Weightlifting

Press in Snatch (Sots) (Heavy 3)

https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
Start with an empty bar. Only add weight if you are capable of breaking parallel and able to control the bar up and down during the press without crashing.

If unable to perform a below parallel sots press, perform a partial squat sots press and slowly work deeper into the squat.

Weightlifting

Snatch (% work)

E2M for 16min

Set 1: 3 @ 75%

Set 2-3: 2 @ 80%

Set 4: 2 @ 85%

Set 6-7: 1 @ 90-95%

Set 8: 1 @ 95%+

Superset

Snatch Grip Deadlift (3x 6 @ today’s heaviest Snatch)

Make sure to set up EACH Snatch deadlift as if you were about to perform a snatch.

Pull-ups (3 x 10 reps)

Perform as many in each set as strict pullups. If unable to finish all 10, finish remaining reps as kipping pullups without coming off of the bar.

Use bands if needed

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