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

Barbell Club 9/12/19

11
Sep

Barbell Club 9/12/19

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

Warm-up

Burgener Warm-up (No Measure)

20/15 calories on the bike then grab a barbell

Coach lead Burgener Warm-up

Perform 1 round of 5 of each movements:

Hang Snatch pull

Hang Snatch high pull

Hang muscle snatch

Overhead squat

Hang squat snatch

Full squat Snatch

https://www.youtube.com/watch?v=mWffzvDGeg4

Weightlifting

Snatch Pull Complex (Heavy Single Complex)

1 Slow Pull Snatch Pull

1 Snatch Pull

1 Power Snatch

Weightlifting

Shoulder Press (Heavy 5)

Accessory Work

romanian deadlift (4×10 @ 40-50% of 1RM Deadlift)

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