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

CrossFit 01/02/2019

1
Jan

CrossFit 01/02/2019

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

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Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold

Weightlifting

Clean and Jerk (Any Style 1RM)

20 minutes to establish a 1RM Clean and Jerk (any style)

Metcon

FT Descending CJ Bar Face Burp (Time)

15 Bar facing Burpees

5 Clean and Jerks 225/155

12 Bar facing Burpees

4 Clean and Jerks 225/155

9 Bar Facing Burpees

3 Clean and Jerks 225/155

165/125

115/80

Cap 10min

Scaling

The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.

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