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

CrossFit 6/11/19

10
Jun

CrossFit 6/11/19

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

20 second Handstand hold

Weightlifting

Front Squat (3RM then 3×3 @ 90%)

15 minutes to establish 3RM then 6 minutes to complete 3×3 @ 90% of 3RM

Metcon

9-6-3 Hang clean, Def HSPU (Time)

9-6-3

Hang Squat Clean 135/95

Deficit HSPU 3-45/3-25s

Int:

115/80

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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