CROSSFIT
S,P &P Cycle: squat -pull – PRESS – pull -off
A. Jerk Balance: 3 x 2 @ 40%
B. Split Jerk: 6 x 1 @ 85%+ (do not max out)
C. Rogue Snatch & Press
3 RFT:
- 20 DB Snatch
- 9 HSPU
RX+ 100/ 70 PSHSPU
RX 70/50 Strict HSPU
50/35 HSPU
CSPORT
A. 15, 12, 9, 6, 3
Bench press
Ab wheels
B. 15, 12, 9, 6, 3
DB ground to OH
Russian twists, each side
C. 15, 12, 9, 6, 3
Cal row
Burpees
D. 15, 12, 9, 6, 3
Wall balls
200m run each round
Class WOD
A. 95
B. 195
C. 10:23 @65