Pullups at 39 weeks!
CROSSFIT
S&P cycle (mon-fri): off – SQUAT – pull – press – pull
A. back squat: 3 x 3 @ 35-45% 1RM, then 1 working set of 20 reps @ 50% 1RM
*if you can’t get all 20, get as many as possible
B. 5 rounds for time:
20 KBS (53/35)
20 HR pushups
400m run
*If you don’t want to run in the rain, sub with 20 cal airbike
CSPORT
A. 3 rounds:
200 speed step
20 thrusters
30 sit ups
B. 3 rounds:
200m row
40 lunges
30 KBS
C. 3 rounds:
2 min plank (keep any breaks under 10 sec)
20 pull ups
20 push ups
OPEN PREP
6 x 500m Row
1:30 rest
Perform 20 air squats during rest period
A. 3×3 @ 255, 20 @ 205
B. 20:10, 32kg KB
Xfit 8:30am
A. 275/285/295
20 reps @ 205
B. 26:13 with 3 airbike 2 runs
Class WOD
A. 225 and 135 x 10
B. 25:13 Rx
Class WOD
A: 205 & 135×20
B: 19:50 rxd