Push & Pull | RPM Training Los Gatos

CROSSFIT

We will be testing some max lifts this week. Please Please write these numbers down, put them in your notes, put them on the board, something! We will be doing ALOT of work off of them, and you SHOULD know your numbers!

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

A) 12 min to find a 1 RM Clean

B) 4 rounds for time:

15 DB push press (50/35)
20 pullups
15 box jumps (30/24)

CSPORT

A. 4 rounds:

8 Burpees
15 Push Press
15 Strokes on Rower @ Full Effort

*Rest as needed bt rounds

B. 4 rounds:

10 Box Jumps
10 Switch Lunges
1 suicide liner sprint (5yds > 10yds > 15yds > 20yds)

*Rest as needed between rounds

C. 4 rounds:

15 Back Ext
20 Sit Ups
30 sec Russian Twists
60 sec Plank

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