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

CrossFit 4/15/19

14
Apr

CrossFit 4/15/19

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

Warm-up

Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms

Weightlifting

Clean (Heavy single any style)

12-15 minutes to complete

Metcon

FT 50 Wallballs 15-10-5 cleans Ascending (Time)

For time:

50 wall-ball shots 20/14

15 cleans, 135 lb.

50 wall-ball shots

10 cleans, 185 lb.

50 wall-ball shots

5 cleans, 225 lb.

Cap: 18 minutes

For all scaling divisions

set 1: 60%

set 2: 75%

set 3: 85-90% of todays heavy

Int:

Wallball 15/10#

Beg:

30 wallballs 10/5#

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 Olivia

Ring Dips

Rx: 3×10 Strict Ring dip with a 2 second pause at the top of each rep

Int: 3×5 Ring dips or 3×15 Ring Push-ups

Beg: 3×10 Ring Push-ups + 3 sets Max effort Ring Support Hold (holding top of ring dip)

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