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

CrossFit 3/27/19

26
Mar

CrossFit 3/27/19

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

Warm-up

Coaches Choice (No Measure)

5-7 minute coaches choice

Weightlifting

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.

Metcon

FT 1k row 150 DU 50 Hang CNJ (Time)

For time

1000m Row

150 Double unders

50 DB Hang clean and jerks

50/35s

Cap: 15 min

Int:

75 DU

35/20’s

Beg:

750m Row

150 Singles

20/10’s

Choose a weight for the Hang clean and Jerks that you can complete at least 5 reps each time.

Homework

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.

Handstand Walk

Handstand Hold

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