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

CrossFit 6/5/19

4
Jun

CrossFit 6/5/19

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

Warm-up

Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)

400m Run

2 Rounds for Quality

10 Air Squats

10 Walking Lunges

10 PVC OH Squats

10 PVC Pass Throughs

Weightlifting

Overhead Squat (3 reps with 10s hold at the bottom)

Build to a heavy set of 3 overhead squats with a 10 second hold at the bottom of each squat

20 minutes to complete

Metcon

5RFT Hang Snatch, OHS, Burpees (Time)

5RFT

5 Hang Snatches 95/65

5 Overhead Squats

10 Lateral Burpees Over Bar

11 min Cap

Int:

65/45

Beg:

5 Hang Snatches 45/35

5 OHS

5 normal Burpees

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)

Leave a Reply