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