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

CrossFit 3/1/2019

28
Feb

CrossFit 3/1/2019

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

Warm-up

Warm Up Run, Dubs, WL, IW (No Measure)

400m Run

3 Rounds

20 Double Unders

10 Walking Lunges

5 Inch Worms

Weightlifting

Squat Clean (Prep)

Build to or slightly heavier than the weight you believe you will be getting to.

Metcon

So this may look familiar. As in, basically the workout we did on Tuesday (time format is slightly different). For all of my competitors, you all now know what to expect and how to break this up to maximize your score.

To all of the individuals who care little for the open, I do apologize for having to redo a workout you just did on Tuesday. Use today as a way to test different options of the workout. Maybe try heavier weight. Maybe choose Singles versus whipping yourself for 8 minutes.

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Homework

For an entire week, use a food tracking app and simply track all that you intake. Don’t worry as to how much you are eating but be as honest with it as possible.

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