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

CrossFit 5/15/19

14
May

CrossFit 5/15/19

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower or bike

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold

Weightlifting

Bench Press (1 Rep Max)

15 minutes to establish 1 rep max

Metcon

FT 10 MU, 20 Snatch, 30 KBS, 40 GHD (Time)

For time

10 Muscle ups

20 snatches 95/65

30 KB swings 53/35

40 GHD sit ups

30 KB swings

20 Snatches

10 Muscle ups

20 Min cap

Int:

10 Jumping Ring MU

75/55

35/26#

GHD to parallel

Beg:

10 Ring Transitions

65/45#

26/18#

Sit-ups

Homework

This week we are stepping away from coach weaknesses and going all in on Murph volume prep.

Rx:

25 Pullups

50 Push-ups

75 Squats

Int:

5rounds

5 Pullups

10 Push-ups

15 Air Squats

Beg:

2-3 Rounds

Leave a Reply