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Barbell Club 11/14/2017


Barbell Club 11/14/2017

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


Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch


Pause Clean (10EMOM x2 w/ 10 second rest between lifts)

Pull the bar to second pull position. Hold for 3 seconds then explode to complete the clean.

This should be a squat clean

Front squat + Jerk (1 Front squat + split jerk )

Build to todays heavy complex
make sure you receive the jerk cleanly in the split before standing to finish the rep!

Front Rack hold (5 x 30 second holds)

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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