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

CrossFit 7/24/2018

23
Jul

CrossFit 7/24/2018

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

Warm-up

Weightlifting

Warm-up Ring hold, kang, inch (No Measure)

20 Calories on the Rower

then

2 Rounds

20 second Ring support hold

10 Kang Squats

5 Inchworms

Box squat (Heavy set of 3)

7min to warm-up to 80% of 1RM Back Squat

Then

Every 2 minutes for 14 minutes 3 reps

Build to a Heavy set of 3

DO NOT BAIL

For heavy lifts, require spotter on each side to help bar back into rack.

Set box height to allow the athlete to squat just above parallel, set feet slightly wider stance than traditional squat and initiate with more aggressive hip back motion

Metcon

Test-in

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Cap: 5 minutes

This is designed to be a sprint. Pick a weight that you can keep attacking at the reps.

The goal is to complete all reps under the time cap, so scale accordingly

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