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

CrossFit 8/28/19


CrossFit 8/28/19

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


Burgener Warm-up (No Measure)

20/15 calories on the bike then grab a barbell

Coach lead Burgener Warm-up

Perform 1 round of 5 of each movements:

Hang Snatch pull

Hang Snatch high pull

Hang muscle snatch

Overhead squat

Hang squat snatch

Full squat Snatch


With a 24 minute running clock.

Snatch Balance (Heavy Single)

12 minutes to establish a heavy single

Overhead Squat (Heavy single)

12 minutes to establish a heavy single


Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Cap: 5 minutes

Int: 105/70

Beg: 75/55

This is a sprint, choose a weight to allow you to stay under the time cap.


Hook grip and 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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