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

CrossFit 5/21/19

20
May

CrossFit 5/21/19

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

Warm-up

Coaches Choice (No Measure)

10-15 minutes coaches choice

Metcon

Van Damme (Time)

For Time

30 Snatches 135/95

10 Ring Muscle-ups

30 Clean and Jerks 135/95

10 Ring Muscle-ups

30 Thrusters 135/95

Cap: 30 minutes

Pick a weight that allows you to finish the 30 Snatches in under 7 minutes (4-5 snatches a minute)

One weight for entire workout, so scale all movements to weakest movement.

Int:

95/65

Jumping Ring MU

Beg:

65/45

Ring Transitions

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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