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

Friday 2/01/2019

31
Jan

Friday 2/01/2019

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

Warm-up

Warm Up Snatch (No Measure)

20/15 cal row

2 Rounds

3 muscle snatch

3 OHS **slow and controlled, warm up to full depth

3 Snatch Balance

Weightlifting

Snatch (2 position pause Snatch for 2 reps)

15 minutes to build to a heavy 2-rep

3 second pause at:

– 2″ off the ground

– just above the knee

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

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