Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Coaches Choice (No Measure)
5-7 minute coaches choice
Power Clean (Heavy Single)
15 minutes to build up to a heavy single power clean.
Any rep caught significantly outside of your squat stance is a NO REP.
FT 1k row 150 DU 50 Hang CNJ (Time)
150 Double unders
50 DB Hang clean and jerks
Cap: 15 min
Choose a weight for the Hang clean and Jerks that you can complete at least 5 reps each time.
For the homework, each week we will be doing a weakness of a selected coach. To show that everyone, including our coaches, always have room to improve.
Coach Weakness Homework
Brought to you by: Coach Jeff
Handstand Walking (can’t make the homework swimming, sorry).
Spend 15 minutes on day 1 building a base line for a max distance handstand walk.
Each subsequent day, try to beat the previous day’s distance by at least 2 feet.
Anyone unable to perform handstand walking, perform a baseline of max handstand hold against the wall (facing or facing-away) and attempt to beat your previous day’s time by 10 additional seconds.