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

Crossfit 12/8/17

8
Dec

Crossfit 12/8/17

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

Warm-up

1 Mile Bike

10 Jump Squats

8 Inch Warms

10 Hollow Rock + Superman

10 PVC Pass Through

Skill

3 Rounds

Banded Glute Bridges x 25 reps @ 11X1 Tempo

Rest as needed

Glute Ham Raises x 6-8 @ 21X1 Tempo

Rest as needed

Face Up Chinese Planks x 60 seconds (Add Load If Needed)

Rest as needed

Metcon

Below is a chance to retest another open workout with 15.1 & 15.1A. Find a happy pace and try to maintain through the entire 9 min, those snatches will catch up quick going into Toe To Bar, Then get excited to let it fly with 6 min to establish a 1-RM Clean And Jerk!!

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Int

95/55

Beg

45/35

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

#25DaysOfSweatmas Assignment

Assault Bike Sprints

10 x (:30 on – :30 off)

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