5/3/13, Friday - CrossFit Blackbeard

CALL ROB: (219) 308-5357

4400 34th Street North, Unit K
St. Petersburg, FL 33714

5/3/13, Friday

May 14, 2013

Strength

1) Top Pull Deadlift 5×3

Note: Rest 60 seconds between sets.

2) Bench press- 5×3

Note: Heavier then last week, rest 45 seconds between sets

 

Met-Con

This one is for all the Coast Guard members shipping out tomorrow. Be safe boys!

“Jorge” (25 minute CAP)

30 GHD sit-ups

155 pound Squat clean, 15 reps

24 GHD sit-ups

155 pound Squat clean, 12 reps

18 GHD sit-ups

155 pound Squat clean, 9 reps

12 GHD sit-ups

155 pound Squat clean, 6 reps

6 GHD sit-ups

155 pound Squat clean, 3 reps

We will be having beer after the 6 P.M. class so come out and join us!

jorge

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

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