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

CrossFit 5/31/19

30
May

CrossFit 5/31/19

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

Warm-up

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

Weightlifting

Bench Press (5RM then 3×5 @ 90%)

on a 20 minute clock

14 minutes to establish a 5 rep max

then 6 minutes to complete 3×5 reps at 90% of today’s heaviest set of 5

Metcon

10-1 Hang Squat Snatch, Bar MU (Time)

10-9-8-7-6-5-4-3-2-1

Hang squat Snatch 95/65

Bar MU

Cap: 16 minutes

Int:

65/45

Chest-2-bar

Beg:

45/35 Hang Power Snatch

Jumping Chest-to-bar

Pick a scaling option for Bar MU that you COULD do 10 unbroken but would be challenging to do so.

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