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No Sweat Intro

Burg CrossFit North is the best fitness facility in the Tyrone area! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit North, we focus on whole-person health. We want to be the best hour of your day while also supporting you the other 23 hours! In addition to awesome CrossFit classes, we also offer our spin on high-intensity training—BurgFIT. Schedule your No Sweat Intro today!

(727) 205-7551 7490 30th Ave N
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CrossFit 8/5/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillTempo Bench (4x3)4x3 with a 3s Descent Building in Weight Metcon3RFT 750 Row 21 Burpee 12 Deadlift (Time)3RFT 750m Row 21 Burpees 12 Deadlifts 225/155 Rx+ 275/185 Cap: 21min Int: 185/125 Beg: 500m Sprawls 135/95

CrossFit 8/4/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting15 minutes to completeHang Snatch (Heavy 3)MetconFT Desc Runs, Asc HSPU (Time)For Time 400M Run 20 HSPU 300 Run 15 HSPU 25/10 200 Run 10 HSPU 2x25/10 100M Run 5 HSPU 3x25/10 15 Min Cap Each time you go back to HSPU, you are adding an additional plate/ increasing difficulty. if using an abmat for Rx, you MUST start with 25# on each side and by the end will have 3 additional 25's or 10's on top. To scale HSPU, determine your most difficult scaling for HSPU and place it as the final

CrossFit 8/3/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (5x2)5x2@ 80-90% 1RM Weight stays the same Metcon4x3 AMRAP KB Squat, SB carry, Max Cal Bike (4 Rounds for reps)4 Rounds of 3min AMRAP 15 Double KB Front rack Squat 53/35’s 100 FT sand bag bear hug carry Max cal bike remaining time 1 Min Rest Score is total calories completed each round Int: KBs 35/26 Sandbag 80/50 Beg: KBs 26/18 Sandbag 50/30

Saturday 8/1/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT T2 PU, KBS, Burpees, GHD's,SBC, Run (Time)For Time Teams of 2 100 Pull ups 100 Burpees 100 KB swings 53/35 100 GHD/ 150 ambit sit ups 50 sand bag cleans 100/80 Must go over the shoulder E5MOM both athletes complete 400M Run work out starts with a Run INT: jumping PU 35/26 100 ab mat sit ups 75/50 300 Run BEG: ring rows 26/18 100AMSU 60/30 200 Run

CrossFit 7/31/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetAlternating Arm Db Bench Press (5x10/side)Banded Tricep Extensions (5x10 w/ tempo 3131)Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.Metcon2on3off Snatch, C&J, Thruster (3 Rounds for reps)2 min on, 3 off Max rep Snatch 135/95 Max rep Clean and Jerks 135/95 Max rep Thrusters 135/95 Choose a weight that you are maintaining a minimum of 5-7 reps Touch and Go EVERY time! Scale to weight that you used

CrossFit 7/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill6 min to build to each (18 min total) Strict Press (2RM )Push Press (2RM)Push Jerk (2RM )MetconFT 400m Run 30 Cal Bike 20 TTB 10 SBC 20 TTB 30 Cal Bike 400m Run (Time)For Time: 400m Run 30/24 Cal Bike 20 Toes to Bar 10 Sand Bag Cleans 100/80 20 Toes To Bar 30/24 Cal Bike 400m Run 16 min cap Rx+: 150/100 Int: 25/20 cal bike Toes to Eyes 80/60 Beg: 20/16 Hanging Knee Raise 60/40

CrossFit 7/29/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill10 minutes to complete hurdle hop 12 minutes to complete plank holdMax height hurdle hop (Distance)Max Height 3 Rep Hurdle Hop Plank (3 attempts)1s = 1 repScore your lowest of the 3 1 second = 1 repMetcon8RFT 2 Bar MU, 4 Pistol, 8 DB Snatch (Time)8 RFT 2 Bar Muscle Ups 4 Alt Pistols 8 Alt. DB Snatch 50/35 12 min Cap Int: 2 Jumping Bar MU or 6 C2B pullups 4 assisted pistols 35/20# Beg: 2 Jumping C2B or 6 Ring Rows 4 Narrow stance Air squats 20/10#

CrossFit 7/28/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillFront Squat (Heavy Set of 3 then 3x3@90%)~18 min to find heavy set of 3 then 3x3 @ 90% of today's heavy set. MetconFT 15-10-5 HPC DHSPU (Time)For Time: 15-10-5 Hang Power Clean 135/95 Deficit HSPU 3-45/3-25 Rx+ 185/125 Cap 12 min Scale HSPU to be more challenging than normal. I.e - If you normally use a 25lb plate for elevated HSPU, use a 15lb plate! Int: 115/75 HSPU/Elevated HSPU Beg: 95/65 Pushups/HRPU

CrossFit 7/27/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSpeed Deadlift (6x4)Utilizing Clean Grip with perfect form, pull as explosively as possible Drop bar from the top of the lift, follow it down, reset and hit it again You want this to be fast and explosive but NEVER lose form!MetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Rx height is 20" for guys and girls Wallball 20/14 Pushpress 75/55 Beg: 10/6 KB SDHP 35/26 Step-ups 45/35

CrossFit 7/25/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 DL, Burp, FS, Burp, PP, Burp, C&J, Burp, Pull (AMRAP - Rounds and Reps)25 minute AMRAP Teams of 2 60 Deadlifts 30 Burpees 60 Front Squats 30 Burpees 60 Push Press 30 Burpees With Remaining time AMRAP of: 10 Clean and Jerks 10 Burpees 10 Pull Ups Rx 135/95 Intermediate 115/85 + Jumping Pull Ups Beginner 95/65 + Ring Rows Score is Rounds and Reps of the Final AMRAP