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

CrossFit 10/11/2018

10
Oct

CrossFit 10/11/2018

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

Back Squat (5×5 @ 80% or more)

18 minutes to complete all 5 sets of 5 at 80% or more of your 1RM Backsquat

Metcon

FT PC, Thrust (Time)

15-12-9

Power Cleans

Thrusters

Rx+: 155/105

Rx: 135/95

Int: 105/70

Sc: 75/55

Cap: 13min

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