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

Crossfit 10/18/2018

17
Oct

Crossfit 10/18/2018

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

25min to complete all % work

We are testing out next Monday, don’t get greedy and attempt any PR’s. Stick to the percentages.

Squat Snatch (% work)

Perform of at each %

60%, 70%, 80%, 85%, 90%, 85%, 90%

Clean and Jerk (Squat variant % work)

Perform 1 at each %

60%, 70%, 80%, 85%, 90%, 85%, 90%

Metcon

FT 50 HSPU (Time)

For Time

50 HSPU

Rx+ 4″ deficit

Cap: 7 minutes

Int: elevated HSPU (at most a 25# plate and an abmat under head).

Beg: Seated DB presses or Pike push-ups

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