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Burg Barbell Club 10/19/17


Burg Barbell Club 10/19/17

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


Warm-up (No Measure)

400 meter run


With A Barbell

10 Good Mornings

10 Push Jerks

10 Back Squats

10 Front Squats


Split Jerk HSOD x 2 (HSOD x 2)

Split Jerk HSOD x 2

Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. Make sure your landing in a solid foundation.

2 Power Cleans + 1 Jerk HSOD

2 Power Cleans + 1 Jerk HSOD

Power cleans are touch and go. Jerk can be however you want


Metcon (No Measure)

50 Hip Extensions NFT

Set up so that the pelvis is clear of the pads, and without any movement in the torso, extend and flex at the hip only.

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