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

CrossFit 4/30/19

29
Apr

CrossFit 4/30/19

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

Warm-up

Coaches Choice (No Measure)

5-7 minute coaches choice

Weightlifting

3 Power cleans + 1 Jerk (3 PC + 1 Jerk heavy complex of the day)

All reps are Touch and Go. Any style jerk

Metcon

2RFT 20 C&J 1000m Row (Time)

2 RFT

20 Clean and Jerks 155/105

1,000m Row

15 min Cap

Int:

115/80

Beg:

95/65

700m Row

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 Ray

Push-ups

Each day perform 2 max effort sets (to failure). Zero resting between reps (at top or bottom of the push-up).

Record total rep count between both sets, each day.

If you are planning to complete Murph with a vest, wear a vest for this.

Scale push-ups as needed to allow you to complete at least 10 repetitions each set.

Rest 1-2 minutes between sets

Push-ups (2 sets Max reps)

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