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

CrossFit 4/18/19

18
Apr

CrossFit 4/18/19

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

Warm-up

Warm Up- Snatch V2 (No Measure)

2 Rounds

250m Row

10 PVC Pass Thrus

10 Good Mornings

10 Cuban Press with PVC

10 Muscle Snatches

10 OH Squat

Weightlifting

12-15 minutes to complete

1 power snatch, 1 hang squat snatch, 1 snatch balance (Heavy Complex of day)

Metcon

FT 120 DU 60 C2B 60 HPS 120 DU (Time)

For time:

120 double-unders

60 chest-to-bar pull-ups

60 hang power snatches 95/65

120 double-unders

18 minute cap

Int:

60 DU

60 Pullups

60 Hang power snatches 65/45

60 DU

Beg

120 Singles

60 Jumping Pull-ups

60 HPS 45/35

120 Singles

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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