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

CrossFit 6/12/19

12
Jun

CrossFit 6/12/19

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower or bike

10 Push-ups

10 ring rows

10 pvc OHS

30 second hang from bar

Superset

Alternating Arm Db Bench Press (5×10/side)

https://www.youtube.com/watch?v=4QqBhBI3wUM

Banded Tricep Extensions (5×10 w/ tempo 3131)

Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.

Metcon

2on3off Snatch, C&J, Thruster (3 Rounds for reps)

2 min on, 3 off

Max rep Snatch 135/95

Max rep Clean and Jerks 135/95

Max rep Thrusters 135/95

Choose a weight that you are maintaining a minimum of 5-7 reps Touch and Go EVERY time!

Scale to weight that you used for Van Damme on 5/21/19

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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