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

Thursday 6/14/2018

13
Jun

Thursday 6/14/2018

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

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

then

With an Empty Barbell

3 Rounds For Quality

5 Back Squats

5 Good Mornings

5 Front Squats

5 Presses

Gymnastics

5-7min

Coach led Ring MU Transition practice

https://www.youtube.com/watch?v=h-eC1erI-tQ

6/14/18 EMOM 5min Strict MU (5 Rounds for reps)

EMOM 5 min

Rx+: 2 Strict MU

Rx: 1 Strict MU

Int: 3 Transition MU w/ feet on Box

Sc: 3 Transition MU w/ feet on floor

Refer to link to see a transition MU. To increase difficulty, place a box under the feet with bent knees.
Choose a scaling that should be a difficult but doable for the athlete to complete within 30 seconds

Metcon

6/14/18 2RFT C2B, BJO, PS, Medball GHD (Time)

2RFT

20 C2B pullups

20 Box jump overs 24/20″

20 Power Snatch 95/65

20 Medball GHDs 20/14
Cap: 18 Minutes

Intermediate:

20 Pull-ups

20 Box Jump overs 20/16

20 Power Snatch 65/45

20 GHDs

Scaled:

20 Ring Rows or Jumping Pullups

20 Step-up and overs 20/16

20 Power Snatch 45/35

20 Abmat situps w/ a medball

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