CROSSFIT
S,P &P Cycle: squat –PULL – press- pull- off
A. Power Clean + Hang Squat Clean + Front Squat
12 minutes to a heavy single
3 x 1 @ 70%
B. FGB Style 3 rounds, 1 min each
1 – DB Front Sqauts 50/35
2 – GHD sit ups
3 – HSPU
4 – Dumbbell Deadlifts
5 – rest
CSPORT
A. Final week of this Strength Cycle
4 sets:
10 Bench press
10 RDL
Go as heavy as possible
B. 4 sets:
15 tri ext.
20 alt. curls 10/10
C. For Time
Big Block run
50 Cals
40 Wall Balls
30 K2E
40 Wall Balls
50 Cals
3 RD’s for time
1k row
20 Hang Power Snatches 95#’s
20 OH walking lunges 95#’s
27:22