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
