05 Dec 2017 Tuesday
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December 5, 2017 Josh Rogers

que applause

Sticky Post By On December 5, 2017 With 4 Comments

#shirtgoals

 

 

CROSSFIT

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

A. 3 pos. snatch (full + below knee + above knee): 1+1+1 x 4-5 sets; rest as needed

B. 10 rounds for time:

  • 10 down to 1 (ea. side) SA KB snatch (53/35)
  • 10 down to 1 clapping pushups
  • 40yds sled push (135/75)

 

 

 

CSPORT

A. 5 rounds:

  • 30 sec burpees
  • 30 sec plank
  • 30 sec thrusters
  • 30 sec sit ups

B. EMOM x 10
EVEN: 12 step ups
ODD: 100m run

C. EMOM x 10
EVEN: 12 back ext.
ODD: 100m run

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