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

Friday 7/6/2018

5
Jul

Friday 7/6/2018

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

Warm-up

2Rnds, Dubs, HSPU, T2B, SS (No Measure)

2 rounds not for time

50 double unders

10-15 handstand push ups

10-15 toes to bar

samson stretch 10 dips each side

Skill

Muscle Snatch (7 minutes to build to a heavy single)

Should use a minimum of 5 sets to get to your single

Power Snatch (10 min EMOM 2 PS w/ 10 sec pause btwn reps)

Metcon

Use a 10 minute running clock.

There is no rest between EMOMs.

EMOM5 PS+ T2B (1 Rounds for reps)

5 min EMOM

6 Power Snatch 115/85 + 6 Toes 2 Bar

Score is total number of reps completed for the EMOM

Intermediate

95/65 + Knee Tucks

Beginner

65/45 + Toes 2 Rig

EMOM5 PS+ T2B (1 Rounds for reps)

5 min EMOM

6 Power Snatch 115/85 + 6 Toes 2 Bar

Score is total number of reps completed for the EMOM

Intermediate

95/65 + Knee Tucks

Beginner

65/45 + Toes 2 Rig

EMOM5 SS + HR Push (1 Rounds for reps)

5 minute EMOM

3 Squat Snatch 115/85 + 9 Hand Release Push Ups

Score is total number of reps completed for the EMOM

Intermediate

95/65 + Reg. Push Ups

Beginner

65/45 + Bench Push Ups

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