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

Friday 3/30/2018

29
Mar

Friday 3/30/2018

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

Warm-up

Assault/row SS, HR (No Measure)

2 Rounds

1 minute on Assault or Rower (switch to other apparatus on second round)

400 meter run

Samson Stretch 20 each side

20 Hollow Rocks

Skill

Snatch Balance (Build to a heavy single)

Pause in the catch to ensure stability before standing

Overhead Hold (Accumulate 2 minute hold at final SB Weight )

Each Minute is a Rep

Metcon

Ladder HangS,K2E,Burp (AMRAP – Rounds and Reps)

10 min AMRAP Ladder

2 Hang Snatch 95/65

2 Knees to Elbows

2 Burpees

Increase by 2 reps on all movements each round

4 Hang Snatch 95/65

4 Knees to Elbows

4 Burpees

6 HS 95/65

6 K2E

6 Burpees

etc.

Intermediate

2 Hang Snatch 65/45

2 Knees Tucks

2 Burpees

Increase by 2 reps on all movements each round

4 Hang Snatch 65/45

4 Knees Tucks

4 Burpees

6 HS 95/65

6 Knee Tucks

6 Burpees

etc.

Beginner

2 Hang Snatch 45/35

2 Abmat Sit Ups

2 Burpees to Box

Increase by 2 reps on all movements each round

4 Hang Snatch 45/35

4 Abmat Sit Ups

4 Burpees to Box

6 HS 95/65

6 Abmat Sit Ups

6 Burpees to Box

etc.

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