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

CrossFit 6/18/19


CrossFit 6/18/19

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


Burgener Warm-up (No Measure)

20/15 calories on the bike then grab a barbell

Coach lead Burgener Warm-up

Perform 1 round of 5 of each movements:

Hang Snatch pull

Hang Snatch high pull

Hang muscle snatch

Overhead squat

Hang squat snatch

Full squat Snatch


15 minutes to complete

Hang Snatch (Heavy 3)


FT Desc Runs, Asc HSPU (Time)

For Time

400M Run


300 Run

15 HSPU 25/10

200 Run

10 HSPU 2×25/10

100M Run

5 HSPU 3×25/10

15 Min Cap

Each time you go back to HSPU, you are adding an additional plate/ increasing difficulty.

if using an abmat for Rx, you MUST start with 25# on each side and by the end will have 3 additional 25’s or 10’s on top.

To scale HSPU, determine your most difficult scaling for HSPU and place it as the final movement, then scale down each round prior to more.


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


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


Toes-to-Eye height


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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