Windy Wednesday

CROSSFIT

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

A. Strict Press

75% x 5
85% x 3
95% x 1
AMRAP @ 50% + 5-10 pounds (No more than 20)

B. 2-3 sets of Accessory Work

8 reps Cuban Press

30′ single arm farmers carry AHAP

C.  5 rounds for time
20 cal airbike
15 burpees
75 DUs

 

CSPORT

A. 4 sets
30 sec Mtn Climbers
45 sec plank
15 sec rest

B. Alt. 1-10 Ladders
Burpees
Box Jumps

C. Alt. 1-10 Ladders
Wall Balls
KBS

D. Complete 1 set AFAP:
50 Push Ups
500m Row
100 Lunges

Stronger by the dozen

 

CROSSFIT

S&P Cycle: squat-pull–press –PULL-off

A. Squat Clean + Front Squat

2 @ 65% (1+1 x 2) same set
2 @ 70%(1+1 x 2) same set
1 @ 80%
1 @ 85%
1 @ 87%

B.AMRAP in 25 min:
400m row
12 HSPUs
12 T2B
400m run
12 ring dips
12 squat cleans (115/85)

 

CSPORT

A. 30-20-10
Cal row
burpees

B. 30-20-10
db ground to overhead
box jumps

C. 30-20-10
back ext
1/2 reps ab wheels (15-10-5)

D. 30-20-10
Wall Balls
Push ups

Minus 3

 

CROSSFIT

S&P Cycle: SQUAT-pull–press –pull-off

A. Back Squats
% off of 90% of 1rm

75% x 5
85% x 3
95% x 1
AMRAP @ 50% + 5-10 pounds (No more than 20)

B. 21-18-15…3  for time:

DB snatch (50/35)
box jumps (24/20)

CSPORT

A. AMRAP in 8 min
20 single arm DB row (10/side)
10 single arm OHS (5/side)
10 alt. step ups

B. AMRAP in 8 min
5 bench press
7 knees 2 elbows
9 KBS

C. AMRAP in 8 min
10 plyo push ups
15 sit ups
30 double unders

D. 3 Farley hill runs
sprint from the bottom, to the top. rest/walk on the way down

 

No Rest Barbara

 

CROSSFIT

S&P Cycle: squat-pull–press –PULL-off

A.  1 Power Clean + 1 Squat Clean + 1 Split Jerk

For a heavy set for the complex

B. 4 rounds for time:
20 pullups
30 pushups
40 situps
50 squats

CSPORT

AMRAP in 2 min, 4 min, 6 min, 8 min, and 10 min *resting 1, 2, 3, and 4 min bt each AMRAP, respectively.

10 burpees
10 pullups
15 goblet squats
15 KB swings
20 hand release pushups
20 DB weighted lunges
25 GHD situps
25 box jumps/step ups
AMRAP cal row *you may switch up the order of the movements with the same rep count (pullups before burpees, etc), but start with the 10’s and move up each round.

1,2,3,4 pick that bar up off the floor…

 

Friends helping friends

CROSSFIT

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

A.

5 sets

Weighted Pull ups 3-5 reps

Weighted Dips  5 reps

 

B. AMRAP in 12 min:

1 Sq snatch (155/105)
1 bar muscle up
2 snatch
2 BMU… 3,4,5,6,7….

CSPORT

A. 10 rounds for time:
5 bench press
7 burpees
9 box jumps

800m run or row

B. 10 rounds for time:
5 knees 2 elbows
7 wall balls
9 lunges per leg

800m run or row

Flip into Fall

 

CROSSFIT

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

A.  Deadlift (off 90%)

80% x 3
85% x 3
90% x 3
AMRAP @ 50% ( Stop at 20)

B. Accessory Work 2-3 Sets

RDL 12 reps

Plank :30 / Side Plank :30 each side

C. AMRAP in 20 min:

10 tire flips
20 cal row
30 GHD situps
400m run

CSPORT

5 rounds for time:

100m run
15 Db hang squat cleans
15 push ups
100m run
15 KBS
15 box jumps
100m run
15 cal row
15 push press

Lucky 13

 

CROSSFIT

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

A.  Strict Press

80% x 3
85% x 3
90% x 3
AMRAP @ 50% ( Stop at 20)

B. Accessory Work 2-3 Sets

Plate Front Raise 10 reps

Face Pulls 20 reps

C. Spooky WOD

13 rounds for time:

1 rope climb
2 power cleans (225/155)
3 wall climbs
4 burpee box jump overs (24/20)

CSPORT

A. 7 min clock
1k/800m Row
AMRAP burpees with time remaining

rest 2 min

B. 7 min clock
800m Run
AMRAP thrusters with time remaining

rest 2 min

C. 7 min clock
100 sit ups
AMRAP DUs with time remaining

rest 2 min

D. EMOM x 7 min

100m run
AMRAP box jumps with time left

UNBROKEN

CROSSFIT

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

A.  SNATCH

Snatch Pull + Hang Snatch + Snatch

1 @ 65%
1 @ 70%
2 @ 75%
2 @ 80%

B. 4 rounds for time:

– 25 UB wall ball shots (20/14)
– 20ft UB handstand walk (scale to: not UB HSW > max HS hold > 40yds bear crawl)
– half lap UB farmer carry (AHAP – go down ramp, then turn up stairs)
– 40 UB double unders

*priority today is to do sets unbroken. Keep that in mind when scaling.

 

CSPORT

A. 4 rounds:
5 heavy strict press
8 heavy push press
10 K2E

*rest 1-2 min bt rounds

B. 4 rounds:
5 heavy squats
8 jump squats
10 back ext

*rest 1-2 min bt rounds

C. 4 rounds:
250m row
10 no-pushup burpees
15 push ups
20 KBS

Do it for DT

 

 

CROSSFIT

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

A.  Back Squats
% off of 90% of 1rm

80% x 3
85% x 3
90% x 3
AMRAP @ 50% ( Stop at 20)

Accessory Work
Weighted step ups 2 x 10 each
RDL 2 x 12

B. “DT”

5 rounds for time:

12 deadlifts (155/105)
9 hang power cleans
6 push jerks

CSPORT

AMRAP in 40 min:

1 min plank
10 burpee box jump overs
20 pullups
30 pushups
40 lunges
50 situps
1 lap farmer carry