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

CrossFit 3/29/19


CrossFit 3/29/19

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


Warm Up Snatch shoulder (No Measure)

2 minutes on Bike or Rower

barbell only

10 reps of each

Slow Pull Snatch Pull

High Hang Power snatch

overhead squats

For the slow pull Snatch pull, Perform the first pull (shin to mid thigh) at about half speed then perform the 2nd pull (mid thigh to triple extension) at full speed.


1 Power Snatch + 1 Hang Squat Snatch (Heavy Single Complex)


Heavy Amanda (Time)

Heavy Amanda


Ring Muscle up

Squat snatch 185/125


Regular Amanda




Jumping MU or

2:1 pull ups (or normal pull-up scaling options)

Cap: 15 minutes


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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