Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Coaches Choice (No Measure)
5-7 minute coaches choice
3 Power cleans + 1 Jerk (3 PC + 1 Jerk heavy complex of the day)
All reps are Touch and Go. Any style jerk
2RFT 20 C&J 1000m Row (Time)
20 Clean and Jerks 155/105
15 min Cap
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
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