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

CrossFit 6/4/19

3
Jun

CrossFit 6/4/19

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

Warm-up

Warm-up Ring hold, kang, inch (No Measure)

20 Calories on the Rower

then

2 Rounds

20 second Ring support hold

10 Kang Squats

5 Inchworms

Skill

Metcon (6 Rounds for reps)

Muscle Up Work

Every 2 minutes for 12 minutes perform:

6 Kip Swings

4 Hips to Rings

2 Ring MU

Int:

3-2-1

Goal is to accomplish this Unbroken

If unable to perform MU

6 False grip Ring Rows

4 Ring Transitions

Metcon

1MOMO Pull,PC,BS (3 Rounds for time)

For Times

1 Minute On (working), 1 Minute Off (resting)

75 Pull Ups

75 Power Cleans 95/65

75 Back Squats 95/65

Go out hard, you have forced rest! Your score is the number of minutes it takes to get through each movement (3 scores)

Besides the minutes of rest, there is no incorporated downtime between movements, so when you finish a movement and there is time left in the minute, remember your time, then move directly to the next movement

20 min Cap

Int:

Jumping Pull Ups

65/45

Beginner

Ring Rows

45/35

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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