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

CrossFit 4/2/19

2
Apr

CrossFit 4/2/19

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

Warm-up

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

Weightlifting

Snatch Balance + OHS (Heavy Complex of Day)

1 Snatch balance +

2 Overhead Squat
15 minutes to establish a heavy complex of 1 Snatch balance followed by 2 overhead squats

Metcon

2RFT 50DU DB Snatch DB OH lunge (Time)

2 RFT

50 Double unders

10 R ARM DB snatch

10 OH lunges

50 Double unders

10 L ARM DB snatch

10 OH lunges

50/35

15 Min cap

Int:

35/20, 25 dubs

Beg:

20/10, 100 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 Jen

Strict Pull-ups

Every day, perform 3 x 10 Strict Pull-ups with a 1-2 minute rest between sets. If easy, perform at half speed.

Scale as needed to allow to be able to finish all sets with a tough but unbroken (or close to) finish.

If doing negatives perform 3 x 5 reps with a very slow lowering phase.

Pull-ups (3×10)

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