Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)
2 Rounds for Quality
10 Air Squats
10 Walking Lunges
10 PVC OH Squats
10 PVC Pass Throughs
Overhead Squat (3 reps w/ 3 sec descent)
12 minutes to build to a heavy set of 3 with a 3 second descent
Then 9 minutes to complete
3×3 @ 90% of the final descent
Thunderdome 2019 Wod 2 “Calamity” (AMRAP – Rounds and Reps)
9 minute AMRAP
3 Squat Snatch 155/105#
9 Wallballs 20/14#
Power Snatch 65/45
Choose a Snatch weight that allows you to quickly keep attacking the bar.
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