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

CrossFit 6/3/19

2
Jun

CrossFit 6/3/19

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

Warm-up

Warm Back Shoulders (No Measure)

500m Row

Then

2 Rounds

10 PassThroughs

10 Goodmornings

10 PVC Deadlifts

10 Wallballs

Weightlifting

10 minutes for each movement

Muscle Snatch (2RM)

Muscle Clean (2RM)

Metcon

10 AMRAP WB, KBS, BJ (AMRAP – Rounds and Reps)

AMRAP for 10 minutes

15 Wallballs 20/14

10 Kettlebell Swings 70/53

5 Box Jumps 30/24

Int:

WB 15/10

KB 53/35

BJ 24/20

Beg:

WB 10/6

KB 35/26 Russian

5 Step-ups 24/20

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 Jason

Thrusters

EMOM for 5 min

Day 1: 4 Thrusters

Day 2: 5 Thrusters

Day 3: 6 Thrusters

Etc.

Rx+ 135/95

Rx: 115/80

Int: 95/65

Beg: 65/45

Thruster (HW)

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