Call Us: (727) 220.3070

Wednesday 9/6/2017

5
Sep

Wednesday 9/6/2017

Burg CrossFit, Burg CrossFit Pinellas Park – CrossFit

Warm-up

5 rounds jog and move (No Measure)

5 rounds

*As a group*

Down and back gym length (100ft)

+ 50 jumping jacks

Down and back gym length

+ 10 burpees

Down and back gym length

+ 15 Samson stretch (per side)

Down and back gym length

+ 10 inch worms

Down and back gym length

+ 10 spider lunge and reach (per side)

Skill

EMOM10 Bear Crawl + Abmat Sit Ups (10 Rounds for time)

Every minute on the minute for 10 minutes

Even: 150′ Bear Crawl

Odd: 20 Abmat Sit Ups

Intermediate

E: 100′ Bear Crawl

O: 15 Abmat Sit Ups

Beginner

E: 50′ Bear Crawl

O: 10 Abmat Sit Ups

Metcon

3RFR CalA + Macho Man (3 Rounds for reps)

5 minute AMRAP

50/35 Calorie Assault

AMRAP Macho Man @ 135/95

Rest 5 minutes

5 minute AMRAP

35/20 Calorie Assault

AMRAP Macho Man @ 155/105

Rest 5 minutes

5 minute AMRAP

20/15 Calorie Assault

AMRAP Macho Man @ 185/135

“Macho Man” is 3 Power Cleans + 3 Front Squats + 3 Push Jerks

your score is the total number of reps for each of the 3 rounds

Intermediate

R1.

50/35 Calorie Assault

AMRAP Macho Man @ 95/65

R2.

35/20 Calorie Assault

AMRAP Macho Man @ 115/75

R3.

20/15 Calorie Assault

AMRAP Macho Man @ 135/95

Beginner

R1.

35/20 Calorie Assault

AMRAP Macho Man @ 45/35

R2.

20/15 Calorie Assault

AMRAP Macho Man @ 75/55

R3.

15/10 Calorie Assault

AMRAP Macho Man @ 95/65
Work to keep the bar off the ground as much as possible during the Macho Man complex!

The third power clean must stay as a power clean and you must stand to full extension before starting your front squats.

Leave a Reply