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

CrossFit 5/17/19

16
May

CrossFit 5/17/19

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

Warm-up

Warm Up- Row + PVC, WL, AS, WM, SU + Row (No Measure)

400 meter row

2 Rounds

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Weightlifting

Back Squat (3×10 @ 60%+ building)

18 minutes to complete

Metcon

21-15-9 Double DB Snatch, T2B (Time)

21-15-9

Double DB snatch 50/35

Toe to bar

12 Min Cap

https://www.youtube.com/watch?v=lKJlr7Bk-vM

Int

35/20s

Knees to Chest

Beg

single arm DB Snatch 20/10

Knee Raises

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

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