Kellie?

 

Diesel telling you to go out HOT on the first run.

CROSSFIT

S&P Cycle: squat- pull–press-PULL– off

A. Power Clean + Hang Squat Clean + Jerk

1@ 65%

2 @ 70%

1 @ 75%

2x (1+1+1) @ 80%

2x (1+1+1) @ 85%

*% off power clean 1rm


B. FOR TIME

400m run Buy in
+
4x
20 wallballs 20/14
20 box jump overs 24/20
+
400m run cash out

 

CSPORT

A. Every 4 min x 3 sets (12 min)
20 KBS
400m/300m row sprint

B. Every 4 min x 3 sets (12 min)
200m run
15 burpees- high effort

C. 4 sets:
10 Seated Arnold Press
15 jack knives

D. 4 sets:
10 Bulgarian Split squats each leg
:45 ring plank

Squad Saturday

Wanna do karate in the garage?

CROSSFIT

S&P Cycle: squat- pull–press- pull – OFF

A. For Time (teams of 2)
50 T2B
50Deadlift 135/95
50 Clean & jerk 135/95
50 BBJO
50 assault bike cal
50 Sandbag cleans

B. Successory work to follow

CSPORT

A. 4 sets:

30 sec jump rope
30 sec air squats
30 sec rest

B. 4 sets:

30 sec plank
30 sec superman hold
30 sec rest

C. For time in any order and partition the reps in any way

50 cal row
50 push ups
50 box jumps
50 weighted squats
50 sit ups
50 body rows

First Friday

Freddy and friends

CROSSFIT

S&P Cycle: squat- pull–press- PULL – off

A.  Power Snatch + Hang Snatch

10 minutes to build to a max

Then

3 sets @ 70%

 

B.  5 Rounds for time

1,2,3,4,5
BMU
Squat Snatch 135/95
Double unders x20 (20/40/60/80/100)

CSPORT

A. 3 sets
10 heavy goblet squat
20 lunges
200 run
*rest 2 min*

B. 3 sets
10 ring rows
20 band pulldowns
50 jump rope

C. Jackie
1k row
50 thrusters
30 pull-ups

Shake it out

 

CROSSFIT

S&P Cycle: squat- pull–press-pull – OFF

A.  Successory / Skill Work

Handstand Walks 

DB single arm overhead squats 5/5

PUSH UPS!!!!! 3-5 reps

Glute Ham Raise 3-5 reps

 

B.  For Time

1 mile run

30 burpees

2k row

30 burpees

4k bike

*start with either bike, row, run

CSPORT

A. 5 sets:
5 single leg DL curl to press (each leg)
10 strict press

B. 5 sets:
10 pull ups
4 TGU

C. 4 rounds for time:
200m run
25 sit ups
50 mtn climbers
200m run
25 wall balls
50 DUs

Mary

 

CROSSFIT

S&P Cycle: SQUAT– pull–press-pull – off

A.  Front Squat 

5 x 5 starting around 70%

 

B.  Mary

20 minute AMRAP

5 HSPU
10 Pistols
15 Pullups

CSPORT

A. 4 sets

15 DB Bench Press
10 Push Ups
*Rest ~ 90 sec b.t sets

B. For Time

Block Run
100 Step Ups
100 DUs
75 mtn climbers
75 Sit Ups
50 Box Jumps
50 Wall Balls
25 cal airbike
25 Burpees

 

Trot 200

 

CROSSFIT

S&P Cycle: squat- PULL–press-pull – off

A.  Clean Pull + Hang Squat Clean + Squat Clean

2 sets @ 70%
2 sets @ 75%
2 Sets @ 80%
1 Set @ 85%

B.  15 minute amrap
200m run
12 bench press
200m run
12 Kbs 70/53

CSPORT

A. “Cindy”
AMRAP in 20 min
5 pull ups
10 push ups
15 air squats
*at the start and top of every 5 min, run 200m

B. AMRAP in 18 min
400m row
15 one arm DB row ea. sid
25 sit ups
*at the start and top of every 5 min, 1 suicide liner

Opposites attract

CROSSFIT

S&P Cycle: squat- pull–PRESS-pull – off

A.  Push Press
EMOM x 10
3 reps (building)

B.  3 rounds for time
4 rope climbs
12 ohs 135/95
24 cal row

CSPORT

For time:
40 wall balls
40 box jumps
40 KBS
—400m run or row
30 burpees
30 K2E
30 DB lunges
—400m run or row
20 wall balls
20 box jumps
20 KBS
—400m run or row
10 burpees
10 K2E
10 DB lunges
—400m run

Go Fast, Rest More

 

CROSSFIT

S&P Cycle: squat- pull–press-pull – OFF

A.  5 minutes for 25 minutes
300m row
12 burpees
12 db thrusters

B. Successory Work

2 sets – Barbell Curl 10 reps
SS w/ Banded Hammer Curl 20 reps

2-3 sets
Skull Crusher 10 reps
Banded Pressdown 20 reps

 

CSPORT

A. Alternate Minutes for 12 Min:

Min 1 – 15 squats
Min 2 – 15 KBS
Min 3 – 5 box jumps + 100m run

B. 3 rounds:

1 min max burpees
rest 2 min

C. 10 rounds:

5 pushups
10 lunges

D. 10 rounds:

10 situps
30 sec plank hold

Count down to the weekend

 

CROSSFIT

S&P Cycle: squat- pull–press- PULL – off

A. Squat Cleans

EMOM x 10
0-1 @ 75%
2-3 @ 80%
4-6 @ 85%
7-9 @ 90%
7 minutes build to heave single

B. For Time

10-9-8-7-6-5….1
Push Press 115/75
T2B

 

CSPORT

A. 4 rounds:
40 sec push up –> renegade row
40 sec Thrusters
40 sec alt. DB snatch

B. 4 rounds:
40 sec Jump rope
40 sec hollow rock or hold
40 sec superman hold

C. AMRAP in 20 min
1500m row buy in
+
30 sec dead hang
30 OH plate lunges
15 burpees- jump on plate
200m run

 

 

 

 

 

Chip on thru to the other side..

 

CROSSFIT

S&P Cycle: squat- pull–press- pull – OFF

A. Accessory Work 3-4 sets

Weighted Glute Bridges 10 reps

:30 side plank per side

Face Pulls 20 reps

Tempo / strict pull-ups 3-5 reps

Lateral Raise 12 reps

 

B. For Time

400m run
10 DB OHS
20 DB Snatches
30 box jumps
800m run
30 box jumps
20 DB Snatches
10 DB OHS
400m run

 

CSPORT

A. Every 2 min complete 1 round:
5 burpees
10 lunges
15 sit ups
x 4 (8 min)

B. Every 2 min complete 1 round of:
350/300m row
x 4 (8 min)

C. Every 2 min complete 1 round
20 Wall balls
20 KBS
x 4 (8 min)

D. AMRAP in 10 min
800m run buy in
+
10 toes through rings
10 pistols each leg