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

Crossfit 10/15/2018

14
Oct

Crossfit 10/15/2018

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

Warm-up

Burgener Warm-up (No Measure)

20/15 calories on the bike then grab a barbell

Coach lead Burgener Warm-up

Perform 1 round of 5 of each movements:

Hang Snatch pull

Hang Snatch high pull

Hang muscle snatch

Overhead squat

Hang squat snatch

Full squat Snatch

https://www.youtube.com/watch?v=mWffzvDGeg4

Weightlifting

Squat Snatch (1 Slow pull squat Snatch, 1 full squat snatch)

8 minutes to build to up 80% of 1RM Snatch

then

Every 90 seconds for 9 minutes, perform:

1 Slow pull Squat Snatch

1 Squat Snatch

at 80-85% of 1RM Snatch

Metcon

3RFT dball, burp (Time)

3 RFT

10 Dball G2S 100/70

20 Burpees

Cap: 10min

Rx+: 150/100

Int:

10 dball @70/50

15 Burpees

Beg:

10 dball @ 50/30 15 Sprawls
This is an aggressive time cap. Choose a weight that will allow for quick singles or touch and go on the dball.

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