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

CrossFit 4/5/19


CrossFit 4/5/19

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

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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