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

Tuesday 5/01/2018

30
Apr

Tuesday 5/01/2018

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

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
https://www.youtube.com/watch?v=07HGL02E16o

Skill

1 minute Rest Between Emoms. Change weight and then move immediately into the next emom

EMOM10 TTB+HSS (10 Rounds for reps)

Every minute on the minute for 10 minutes

6 Toes to Bar + 1 Hang Squat Snatch 135/95

Score is total completed reps each round.

Intermediate

4 Toes to Rings + 1 Hang Squat Snatch 95/65

Beginner

6 Toes to Rig + 1 Hang Power Snatch 75/55

EMOM10 C-Push + HSC (10 Rounds for reps)

10 minute EMOM

6 Clapping Push Ups + 1 Hang Squat Clean 185/135

Score is the total number of reps per round

Intermediate

6 Push Ups + 1 Hang Squat Clean 135/95

Beginner

6 Box Push Ups + 1 Hang Clean 95/65

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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