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

CrossFit 6/6/19

5
Jun

CrossFit 6/6/19

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower or bike

10 Push-ups

10 ring rows

10 pvc OHS

30 second hang from bar

Weightlifting

Bench Press (Heavy 3 then 4×3 @ 90%)

14 minutes to establish heavy set of 3

then 6 minutes to complete 3×3 @ 90%

Metcon

Descending DB C&J, C2B (Time)

20-15-10

DB Clean and Jerks 50/35

15-12-9

C2B Pull Ups

cap : 14 minutes

Int:

35/20

Pullups

Beg:

20/10

Jumping Pullups or Ring Rows

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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