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

CrossFit 7/19/19

18
Jul

CrossFit 7/19/19

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

Warm-up

Warm Up- Row + PVC, WL, AS, WM, SU + Row (No Measure)

400 meter row

2 Rounds

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Weightlifting

Hang Power Clean (Heavy Single)

15 minutes to complete

Metcon

KB step-up, KB swing, KB SDHP (Time)

21-15-9

KB Swing 53/35

Goblet step-ups 24/20 @ 53/35

KB Sumo-deadlift High-pull 53/35

Cap: 15 Min

Int:

35/26#

20/16″

Beg:

26/18#

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 Lauren (Sunbury)

Lunges

Each day, perform Every 5 minutes for 15 minutes

50m Lunge (25m down, 25m back)

Day 1: Dumbbell Front rack lunges

Day 2: Barbell Front rack lunges

Day 3: Single arm OH Lunges (1 arm down, other back)

Day 4: Barbell OH Lunge

Day 5: Double Dumbbell OH lunge

Choose a weight each day that allows you to complete thew 50m in at MOST 3 minutes to give you rest.

Metcon (3 Rounds for time)

50m Lunges

Each day, perform Every 5 minutes for 15 minutes

50m Lunge (25m down, 25m back)

Day 1: Dumbbell Front rack lunges

Day 2: Barbell Front rack lunges

Day 3: Single arm OH Lunges (1 arm down, other back)

Day 4: Barbell OH Lunge

Day 5: Double Dumbbell OH lunge

Leave a Reply