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

CrossFit 10/08/2018

7
Oct

CrossFit 10/08/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

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Warm-up

Barbell WU clean ohs (No Measure)

20/15 calories bike

2RNFT with a barbell

5 Power Cleans

5 Front Squats

5 Push Press

5 Overhead squats

Mobility

perform 10 Squats with a 5 second pause at the bottom with feet and knees together.

If unable to perform without falling over, hold a KB in front or place heels on a plate.

Weightlifting

Clean and Jerk (1 Slow Pull squat clean, 1 squat clean, 2 Jerks)

8 minutes to build up to 80% of your 1RM clean and Jerk

then E2MOM for 8 minutes, perform 1 complex of

1 Slow Pull Squat Clean

1 Squat Clean

2 Jerks

Reset bar on floor in between cleans

For the slow pull clean, perform the first pull (ground to mid thigh) at half speed then full speed from mid thigh to remainder of the lift.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Cap: 13 minutes

Int: 95/65, 2:1 Ring Dips

Beg: 65/45 Power Snatch

Assisted Ring dips or Ring Push-ups

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