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

CrossFit 6/10/19

9
Jun

CrossFit 6/10/19

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

Warm-up

Warm-Up Row + 3R GM, SS, IW (No Measure)

500 meter Row

Then 3 Rounds

10 Weighted Good Morning 25/15

10 Samson Stretch

5 Inch Worms

Weightlifting

Speed Deadlift (6×4)

Utilizing Clean Grip with perfect form, pull as explosively as possible

Drop bar from the top of the lift, follow it down, reset and hit it again

You want this to be fast and explosive but NEVER lose form!

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx height is 20″ for guys and girls

Wallball 20/14

Pushpress 75/55

Beg:

10/6

KB SDHP 35/26

Step-ups

45/35

Homework

For the homework, each week we will be doing a weakness of a selected coach. To show that everyone, including our coaches, always have room to improve.

Coach Weakness Homework

Brought to you by: Coach Ryan

Burpees

Monday: 50 Burpees

Tuesday: 50 Lateral over Bar Burpees

Wednesday: 50 Bar Facing Burpees over the bar

Thursday: 50 Lateral Burpee box jump overs

Friday: 50 Box Facing Burpee Box Jump-overs

50 Burpees (variations) (Time)

Monday: 50 Burpees

Tuesday: 50 Lateral over Bar Burpees

Wednesday: 50 Bar Facing Burpees over the bar

Thursday: 50 Lateral Burpee box jump overs

Friday: 50 Box Facing Burpee Box Jump-overs

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