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

Thursday 12/20/2018

19
Dec

Thursday 12/20/2018

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

Warm-up

Warm Up 400 10 reps of stuff (No Measure)

400 meter run/row

10 pass throughs

10 alligator walks

10 air squats

10 burpees

Weightlifting

Use a running clock to ensure time

Muscle Snatch (5×2 Build to a HSOD)

10 mins to complete

Focus on making contact with your hips as you drive it overhead. If you start to severly arch your back, drop weight and work on form

Snatch (5×2 Power Snatch. Build to a HSOD)

15 mins to complete

Metcon

Amrap10 Ladder Snatches, lunge, burp (Time)

10 minute AMRAP

2 Power Snatches 95/65

2 Lunges

2 Burpees

Add 2 reps each round.

Intermediate

75/55

Beginner

44/35

#25DaysOfSweatmas Assignment

Metcon (No Measure)

Sweatmas Day #20
Fitness

– 300 double unders / or 200 double under attempts

Nutrition

-Eat a GREEN vegetable at each meal

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