19 Apr 2018 Thursday
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April 19, 2018 Josh Rogers

pray for burpees

Sticky Post By On April 19, 2018 With 4 Comments

Darcie, our other Masters athlete taking on the age group qualifier this weekend.  Good luck Darc!

 

 

CROSSFIT

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

A.  deadlift: 5-3-1-1-1; rest as needed

B.  30-20-10 rep rounds for time:

  • power cleans (115/85)
  • back squats (115/85)
  • burpees

 

 

CSPORT

A. 15, 12, 9, 6, 3:
Bench press
KBS
Weighted sit ups

45 sec battle rope 2-arm wave + 200m run

B. 15, 12, 9, 6, 3:
hollow rock
ball slam
Weighted reverse lunges ea. leg

45 sec battle rope 2-arm wave + 200m run

C. 15, 12, 9, 6, 3;
Cals
DUs (x3)
Wall balls

45 sec battle rope 2-arm wave + 200m run

 

Comments (4)

  2. Scott L

    CompTrain

    1. Strict Handstand Push-ups
    Alternating On th Minute x 12 (6 Rounds):
    Odd Minutes – 50 Double-Unders
    Even Minutes – Max Strict Handstand Push-ups
    Repeat from last week. Aim to improve.

    6, 5, 4, 4, 3, 2 (no rep improvement but technique improvement)

    2. Conditioning
    Not For Time:
    1500 Meter Row
    35 Burpees over Rower (Lateral)
    50/35 Calorie Assault Bike
    35 Burpees over Rower (Lateral)
    1500 Meter Row

    26:30

    3. Midline
    1 Round, Not for Time:
    35 GHD Sit-Ups
    1 Minute L-Sit (Accumulated)
    35 GHD Sit-Ups

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