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

CrossFit 8/29/19

28
Aug

CrossFit 8/29/19

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 2 RNFT

5 Pullups

10 Push-ups

15 Squats

Weightlifting

Bench Press (3RM then 3×3 @ 90%)

14 minutes to perform 3RM then 6 minutes to complete 3×3 @ 90% of 3RM

Metcon

10 AMRAP 400m Run, Strict Pullups, Strict Ring dips (AMRAP – Reps)

AMRAP 10 minutes

400m Run

Max set of strict pull-ups

Max set of strict ring dips

Score is total pullups and ring dips performed.

no longer than 2 seconds between reps

Int:

Banded pullups

Banded dips

Beg:

200m Run

Ring Rows

Ring Push-ups

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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