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