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Tuesday 10/10/17

9
Oct

Tuesday 10/10/17

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

Warm-up

Warm-Up PVC, Soldiers, Push-ups, Hold, Dips (No Measure)

Run/Row 400 meters

2 RNFT

10 PVC pass throughs

10 toy soldiers

20 push-ups

30 second hold on rig (pull-up grip)

10 strict ring dips

Weightlifting

HSOD x 2 Split Jerk

HSOD x 2 Split Jerk

Take your time going up…if you start to lose speed then stay at the same weight and focus on speed and movement

Metcon

Power Clean and Jerks and Run (Time)

For Time

15-12-9-6-3

Power Clean and Jerks (135/95)

200m Run after each set

Int:

(95/65)

Beg:

(65/45)

200m Row

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