Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up Squat shoulders (No Measure)
2 minutes on the bike
then 2 rounds
10 Air squats
5 Jumping Air Squats
5 Inch worms
1 squat clean 2 front squats (Heavy complex of day)
5RFT 4 SC 3 PJ 2 RC (AMRAP – Rounds and Reps)
4 Squat cleans 185/135
3 push jerks
2 Rope climbs
17 Min cap
2 RC to 12′
4 Rope Walk-ups
Choose a weight that challenges you but you are able to perform 3 unbroken push jerks throughout the workout.
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
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.