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

CrossFit 5/2/19

1
May

CrossFit 5/2/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)

400m Run

2 Rounds for Quality

10 Air Squats

10 Walking Lunges

10 PVC OH Squats

10 PVC Pass Throughs

Weightlifting

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

Metcon

Thunderdome 2019 Wod 2 “Calamity” (AMRAP – Rounds and Reps)

9 minute AMRAP

3 Squat Snatch 155/105#

9 Wallballs 20/14#

Intermediate:

135/95

Scaled division:

95/65

14/10

Beg:

Power Snatch 65/45

14/10

Choose a Snatch weight that allows you to quickly keep attacking the bar.

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 Ray

Push-ups

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

Push-ups (2 sets Max reps)

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