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

Friday 9/14/18

13
Sep

Friday 9/14/18

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Mobility

3 MIN IN THE BOTTOM OF YOUR SQUAT

Skill

Tall Jerk (5×3)

Start with the Barbell at Forehead Level

Raise up to you toes (Ball of Foot)

Drop Immediately under the bar into a split jerk

There should be no driving motion once in position

Start Light!!

Split jerk strict press (5×2)

8-10 Min working up in weight

Put your Feet in your landing position of a split jerk and press

Keep the torso vertical

Metcon

FT Run, WB, BBJO, Snatches (Time)

For Time

1 Mile Run

50 Wall balls 20/14

30 Burpee Box jump overs 24/20

10 snatches 155/105

22 Min CAP

INT:

1200 M

15/10

20/16

115/85

BEG:

800M Run

10/8

step overs

95/65

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