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

CrossFit 9/13/19

12
Sep

CrossFit 9/13/19

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

Warm-up

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

https://www.youtube.com/watch?v=mWffzvDGeg4

Weightlifting

15 minutes to complete

Snatch Complex (1 Power, 1 OHS Pause, 1 Squat Snatch) (Heavy Complex of the day)

1 Power Snatch

1 Overhead Squat with 5 second pause at the bottom of the squat

1 Squat Snatch

Metcon

For this workout, initially perform as written. IF you are unable to complete a round prior to the 12 minute marker, continue on as an AMRAP until the end of the 12 minutes.

However, SCORE ONLY what you were able to complete in the prescribed Rx/Scaled version.

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Homework

Kipping and Butterfly Technique

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

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

Monday: Attend class and watch videos

Tuesday – Friday Perform Monday’s E90 for 15 minutes

E90 15min kipping/butterfly practice (AMRAP – Rounds)

Every 90s for 15 minutes

10 Butterfly C2B

Or 15 Butterfly Pullups

Int

10 Kipping Pullups

Beg

10 Beat Swings

Only perform Butterfly technique if you have 15+ unbroken kipping pull-ups

Only perform kipping pull-ups if you have 3-5 Strict pull-ups

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