27
Sep
Barbell Club 9/28/2017
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up
Clean warm up (No Measure)
1. Clean grip deadlift
2. hang clean and shrug
3. hang clean pull
4. hang clean
5. hang squat clean
Weightlifting
Speed Deadlift (6×5)
Utilizing Clean Grip with perfect form, pull as explosively as possible
Drop bar from the top of the lift, follow it down, reset and hit it again
You want this to be fast and explosive but NEVER lose form!
Rest 90 seconds between sets
3 Position Pause Clean (10×1 Build to HSOD)
2 second Pause Below the knee
2 second pause Above the knee
2 second pause in the Hip Pocket
Rest 90 seconds between lifts