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

CrossFit 4/4/19

3
Apr

CrossFit 4/4/19

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

1 squat clean 2 front squats (Heavy complex of day)

Metcon

5RFT 4 SC 3 PJ 2 RC (AMRAP – Rounds and Reps)

5RFT

4 Squat cleans 185/135

3 push jerks

2 Rope climbs

17 Min cap

Int:

135/95

2 RC to 12′

Beg:

95/65

4 Rope Walk-ups

Choose a weight that challenges you but you are able to perform 3 unbroken push jerks throughout the workout.

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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