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

Tuesday 3/13/18

12
Mar

Tuesday 3/13/18

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

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Weightlifting

Tall Clean

Start with bar at hip height

Shrug and pull yourself under the bar working on speed and Footwork

Form over Weight
8-10 Min to build to heavy but perfect set of 3

Squat Clean (Build to heavy set of 3)

10-15 Min to build to heavy set

Does not have to be touch and go no longer then 10 seconds between lifts

Squat Clean (Build to heavy set of 3)

10-15 Min to build to heavy set

Does not have to be touch and go no longer then 10 seconds between lifts

Metcon

10 Min AMRAP KB Complex (AMRAP – Reps)

10 Min AMRAP

5 KB snatch left arm 53/35

5 KB snatch Right arm

5 Goblet Squats

5 KB deadlifts

5 KB swings

5 Cleans left Arm

5 Cleans Right arm

Score is total Reps

INT:

35/26

BEG:

26:18

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