Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Coaches Choice (No Measure)
5-7 minute coaches choice
Snatch (2 reps EMOM x 10min)
Build in weight over the course of the 10 minutes
4 RFT 20 Snatch 20 BJO (Time)
20 Snatches 95/65
20 Box jump overs 24/20
20 Min cap
Int: 65/45# 20/16″
Beg: 45/35# Step-overs
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.