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

Thursday 8/23/2018

22
Aug

Thursday 8/23/2018

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

Skill

3 position snatch complex (Take 20 minutes to build to a HSOD)

1 hang snatch

1 snatch from below knee

1 snatch from ground

should not drop the bar

Metcon

EMOM10 Dubs + RPush + PC (Weight)

10 minute EMOM

Minutes 1&2

20 Double Unders

5 Ring Push Ups

5 Power Cleans 135/95

Mins 3&4

20 Double Unders

5 Ring Push Ups

4 Power Cleans 155/105

Mins 5&6

20 Double Unders

5 Ring Push Ups

3 Power Cleans 175/115

Mins 7&8

20 Double Unders

5 Ring Push Ups

2 Power Cleans 195/125

Mins 9&10

20 Double Unders

5 Ring Push Ups

1 Power Clean 215/135

Score is total weight lifted (5 @ 135 for first round is 675 + 2nd Round + 3 rd, etc.)

Rx+

10 Ring Push Ups each minute

Intermediate

15 Dubs

5 Push Ups

PC 95/65, 105/75, 115/85, 135/95, 155/105

Beginner

25 Single Unders

5 Bench Push Ups

PC 45/35, 65/45, 85/55, 105/65, 125/75

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