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

Thursday 7/5/2018

4
Jul

Thursday 7/5/2018

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

Push Press (12mins to est 10 rep HSOD)

This is a big set. Time under tension is going to be a big challenge.

Play with approaches:

Slow and Controlled, resetting after each rep

or

Fast and Explosive, rebounding the catch to drive the bar back overhead

Do NOT Re-Dip!

Metcon

Modified DT (Time)

For Time

30 Push Jerks 155/105

45 Hang Power Cleans

60 Deadlifts

20 minute time cap

Go for heavier weight today but you need to know you are able to hit a minimum of 10 reps of all of the movements.

If you do fewer than 3 reps at anytime during the Push Jerks or HPC, you should be dropping weight.

Intermediate

115/85

Beginner

75/55

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