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

CrossFit 6/25/19


CrossFit 6/25/19

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


Coaches Choice (No Measure)

10-15 minutes coaches choice


Van Damme (Time)

For Time

30 Snatches 135/95

10 Ring Muscle-ups

30 Clean and Jerks 135/95

10 Ring Muscle-ups

30 Thrusters 135/95

10 Ring Muscle-ups

Cap: 30 minutes

Pick a weight that allows you to finish the 30 Snatches in under 7 minutes (4-5 snatches a minute)

One weight for entire workout, so scale all movements to weakest movement.



Jumping Ring MU



Ring Transitions


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 Karri

Handstand Walks Part 2!

Spend 10 minutes each day trying to figure max distance, trying to beat the day prior. If you are able to go beyond 50ft without much difficulty, begin working on more advanced movements: turning, obstacles, weighted, etc.

If unable to perform handstand walks, watch this video!

Spend 10 minutes each day working through the progressions. Dont advance to the next movement until you feel comfortable and able to perform 20 repetitions.

Handstand Walk (Max distance)

1ft = 1 rep

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