17 Apr 2018 Tuesday
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April 17, 2018 Josh Rogers

have a ball

Sticky Post By On April 17, 2018 With 2 Comments

Count it!

 

 

CROSSFIT

S&P Cycle is BACK!   squat – PULL – press – pull – off

A.  1 hang snatch + 1 full snatch (TnG) x 5 sets; rest as needed

B.  AMRAP in 15 min:

  • 250m row
  • 10 push press/jerk (135/95)
  • 10 heavy ball slams

 

 

CSPORT

A. EMOM x 15 min
1st 5 min: 200m row sprint
2nd 5 min: 10 wall balls
3rd 5 min: 10 DB G2OH

B. 3 rounds for time
10 ab wheels
15 bench press
20 step ups
400m run

 

Comments (2)

  2. R.O.

    Comptrain
    1. Squat Snatch
    Build to a Heavy Single
    175#’s

    2. ”Ring of Fire”
    AMRAP 9:
    1 Ring Muscle-up
    1 Squat Snatch (135/95)
    2 Ring Muscle-ups
    2 Squat Snatches (135/95)
    3 Ring Muscle-ups
    3 Squat Snatches (135/95)
    … 4 rds + 1 MU

    3. Bike Conditioning
    2 Rounds, Not for Score:
    Minutes 0:00 – 5:00 – Light Pace 50 rpm
    Minutes 5:00 – 8:00 – Moderate Pace 60 rpm
    Minutes 8:00 – 10:00 – Fast Pace 70 rpm

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