14
May
Tuesday 5/15/18
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up
Warm Up 2rds MC, TS, Lunges, AS (No Measure)
20 Cal Bike
2 Rounds
20 Mountain climbers
10 Toy soldiers
10 scap pulls
10 Air Squats
Weightlifting
Snatch (Hang Snatch + Snatch)
Build to heavy complex of
Hang Snatch
+
Snatch
work on speed under the Bar
you can drop the bar and reset but no longer then 10 seconds between reps
Metcon
For MAX REPS BJ, DBL KBS, Sandbag cleans, Cal Row (AMRAP – Reps)
For Max reps
1Min each movement
Box jumps 30/24
Double kb Snatch 35/26
Sand bag cleans 100/75
Cal Row
REST
INT:
24/20
single arm KB snatch 35/26
80/50
BEG:
step ups
26/18
50/30