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

CrossFit 5/20/19

19
May

CrossFit 5/20/19

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

Cycle 3 Test-in!

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
45 minutes to find a 1RM for all 3 movements. Must be completely done with one before moving to the next. Must be completed in the specified order.

Any style clean from ground to shoulders.

OHS is from the rack

Clean (1 RM)

Overhead Squat (1 RM)

Bench Press (1 RM)

Metcon

If time remains or wish to do on your own

2RFT 10 Double taps, 10 burpees (Time)

2 Rounds For Time

10 Double Touch

10 Burpees

Cap: 4 minutes

Double touch:

https://www.youtube.com/watch?v=XSWmLgL1plY

Int:

5 Double Touches

10 Burpees

Beg:

10 Pullups

10 Burpees

Homework

Don’t tear!

This week we are incorporating preventative maintenance for Murph.

Hydrate

-If it ain’t clear, drink more. Especially the night before.

Shave your calluses.

– Tearing isn’t fun. Tearing right before Murph is way less fun. Take extra special

care of your hands this week.

Mobilize

– Use the recovery room, yoga, in house chiropractors and massage therapists,

etc. to make sure your body is at 100% come Monday.

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