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

Thursday 6/7/2018

6
Jun

Thursday 6/7/2018

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Weightlifting

3 Position Snatch Complex (asc) (Heavy complex of the day)

1 from floor

1 From below knee

1 From above knee
15 minutes to build up to heavy complex of the day

Once the initial rep is pulled from the floor, the bar is not allowed to touch the floor again until the final rep is completed

Metcon

WOD 6/7/18 (Time)

10 DB Hang Squat Snatch left arm 50/35

5 Bar MU

10 DB Hang Squat Snatch Right arm 50/35

5 Bar MU
Cap: 15 Minutes

Intermediate:

10 DB Hang Squat Snatch left arm 35/20

5 C2B

10 DB Hang Squat Snatch Right arm 35/20

5 C2B

Scaled:

10 Single Arm OHS left arm 35/20

10 Jumping Pull-ups

10 Single Arm OHS Ring arm 35/20

10 Jumping Pull-ups

If Mobility does not allow for any variation of the single arm overhead squat position, then scale down to single arm power snatches

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