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

CrossFit 10/10/2018

9
Oct

CrossFit 10/10/2018

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.

Gymnastics

12 minutes to establish all 3 holds

Left arm dead hang (Max effort)

Perform a max duration L arm dead hang hold on the bar

Score as 1 second = 1 rep

Right arm dead hang hold (Max effort hold)

Perform a max duration Right arm dead hang hold on the bar

Score as 1 second = 1 rep

Dead Hang Hold (Max effort)

Perform a max duration dead hang hold on the bar with both hands holding.

Score as 1 second = 1 rep

Metcon

FT Run, Pwr WB, RKBS (Time)

For Time

800m Run

40 Power wallball 20/14

40 Russian Kb swing 70/53

600m Run

30 Pwr wallball

30 Russian KB swing

400m Run

20 Pwr wallball

20 Russian KB swing

Cap: 20 minutes

Rx+: American KB swing

Full squat Wallball

int:

15/10, 53/35

Beg:

600m Run

30 Pwr WB 10/6

30 R KBS 35/26

400m Run

20

20

200m Run

10

10
Power Wallball: https://www.youtube.com/watch?v=g1p9d29_uZA

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