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

CrossFit 8/30/19

29
Aug

CrossFit 8/30/19

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal Row

2 rounds

10 walking lunges

10 pass throughs

5 Inch worms

Skill

Bottoms-up KB Turkish Get-up (Heavy Single on each side)

Perform a turkish get-up with the bottom of the KB facing upwards through the entire movement.

If never performed a Turkish get-up, perform a traditional version first.
12 minutes to complete

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
Scaled

15 Box Step-ups 24/20

12 Push Press 75/55

9 Knee raises

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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