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

Crossfit 10/16/2018

15
Oct

Crossfit 10/16/2018

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

Warm-up

Warm-up (No Measure)

200m Run

then

2 rounds

10 Good mornings

10 PVC pass throughs

10 Overhead squats

Metcon

Spend 10 minutes warming up to the weights being used. Choose challenging but doable weights (Keep all movements below 80% of 1RM.

Build up to your OHS first, then your power clean and finally your deadlift. Only 1 bar may be used.

Nukes (3 Rounds for reps)

8 minutes to complete:

1-mile run

Max Reps Deadlifts, 315#

Then, 10 minutes to complete:

1-mile run

Max Reps Power Cleans, 225#

Then, 12 minutes to complete:

1-mile run

Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
To learn more about Nukes click here
Rx:

315/205, 225/155/135/95

Int:

225/155, 135/95, 95/65

Beg:

135/95, 95/65, 45/35

Choose a distance (same distance for all 3 rounds) that you can complete in under 7:30 in the first round

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