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

Monday 3/11/2019

10
Mar

Monday 3/11/2019

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

Warm-up

Warm Up: Back and Pulling (No Measure)

500m Row

4x15sec Bird/Dog (2 sets per leg/arm extended)

4x15sec Glute Bridges w/ 1 leg extended (2 sets per leg) (modify to traditional Glute Bridge if necessary)

10 Good Mornings w/ 10 sec pause at the bottom

10 Lunges

Weightlifting

Bear Complex (3 Rep Heavy Rep MAx)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
18 minutes to establish a 3 rep max bear complex.

1 rep = entire 5 movements

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Homework

Spend 15 minutes every day, practicing a movement in CrossFit that you do not have.

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