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

CrossFit 8/26/19

25
Aug

CrossFit 8/26/19

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

Warm-up

Coaches Choice (No Measure)

10-15 minutes coaches choice
Watch homework videos. Coach led 5 minute instructional on cycling and hook-grip.

Weightlifting

15 minutes

Squat Clean Thruster (3 reps heavy set touch and go)

Metcon

3RFT 500 ski, 15 DL, 15 C2B (Time)

3RFT

500m Ski (Row if no ski is available)

15 Deadlifts 245/165

15 C2B Pullups

Cap: 15 minutes

Int:

155/105 deadlift

15 Pull-ups

Beg:

300m Ski

95/65 Deadlift

15 Jumping Pullups

Homework

Hook grip and cycling.

https://www.youtube.com/watch?v=Twexifzz238

https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling

Monday: Attend class

Tuesday- Thursday: EMOM 10 minutes 3 Squat Clean Thrusters (start light on monday and build weight every day). Focusing on regripping hook-grip

Friday: Test out Heavy 3 Cluster

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