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

CrossFit 6/17/19

16
Jun

CrossFit 6/17/19

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

Warm-up

Coaches Choice (No Measure)

10-15 minutes coaches choice

Weightlifting

5 Min to get weights out and warm up to starting weight

Start at 60%

EMOM 10 Min

1 power clean

+

1 Squat clean

Power clean+squat clean (EMOM for 10min)

1 Power clean

+

1 Squat clean

Metcon

4×3 AMRAP KB Squat, SB carry, Max Cal Bike (4 Rounds for reps)

4 Rounds of

3min AMRAP

15 Double KB Front rack Squat 53/35’s

100 FT sand bag bear hug carry

Max cal bike remaining time

1 Min Rest

Score is total calories completed each round

Int:

KBs 35/26

Sandbag 80/50

Beg:

KBs 26/18

Sandbag 50/30

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 Amy

Toes-2-Bar

Perform 50 Toes-2-Bar

Record time it takes and note how many rest breaks it took.

Goal is to reduce amount of breaks needed

Metcon (Time)

For Time

50 Toes-to-Bar

Int:

Toes-to-Eye height

Beg:

Knees to chest

For Toes-to-eye height, your goal is to bring your toes to the horizontal plane of your eyes.

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