Saturday Swole

Mohawk Magic

CROSSFIT

S&P Cycle: squat- pull–PUSH– pull-OFF

A.Bench Press

4 sets of 10 (start around 60%)

B. Dips 3 x 5

(weighted, strict, kip)

C. Teams of 2 (30 Min Cap)
2 rounds
20 bar facing burps
20 Hang Squat Cleans 95/65
20 T2B
20 Thrusters

100 Cal Assault bike

2 rounds
20 bar facing burps
20 Hang Squat Cleans 115/85
20 T2B
20 Thrusters

100 cal Assault bike

20 bar facing burps
20 Hang Squat Cleans 135/95
20 T2B
20 Thrusters

CSPORT

A. 4 rounds:
15 dips
10 DB lateral raise

B. 3 rounds:
15 push press
10 burpees
200m row sprint
rest 60-90 sec bt rounds

C. 3 sets:
15 kb deadlifts
10 box jumps
200m run sprint
rest 60-90 sec b.t sets

D. 3 rounds:
3o russian twists
15 v- ups

Friday Flex

Chase the pump

CROSSFIT

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

A. Squat Clean

1×3 @ 70%
1X2 @ 75%
2×2 @ 80%
2×1 @ 85%
1×1 @ 89%
1×1 @ 92%

B. 4 rounds for time
7 Devils Press 50/35
14 box jump overs 24/20

CSPORT

A. AMRAP in 12 min

2000m/1750m row
30 burpees

B. AMRAP in 12 min

Big block run
40 sit ups
40 kettlebell deadlifts

C. AMRAP in 12 min

100 cal C2 bike
40 SA DB snatches
40 pull-ups

Thursday Reset

 

CROSSFIT

S&P Cycle: squat- pull–press- pull OFF

A. 15 minute EMOM
1) 8 reps Bent Row
2) 12 hip extension
3) :45 Plank

B. 30 Minutes for Max Reps
50 Cal Row
50 Burpees
50 Cal Bike
50 KBS

*Active Recovery, not max effort

**Go in any order

CSPORT

A. 4 sets:

30 lateral band walk steps (15/side)
20 alt. step ups

B. 4 sets:

12 Tempo Ring Rows 333
12 Jumping Pullups

C. AFAP in any order:

50 Wall Balls
100 double-unders
50 weighted sit ups
100 double-unders
50 KBS
100 double-unders
50 box jumps
100 double-unders

Stay with the threes

Its not hard, its not rocket science, its just lazy! Please Keep it clean!

Don’t disappoint Sydney, and Drake

CROSSFIT

S&P Cycle: SQUAT– pull–press- pull -off

A.  Split Jerk EMOM

2 reps for 0-5 minutes

1 rep from 6-11

B.  21-18-15-12-9-6-3 HSPU
3-6-9-12-15-18-21 Front Squats 135/95
30 DUs after each round

CSPORT

A. 20-15-10:
heavy DB front squats
push ups @ 30X1B. 20-15-10
cal row
no push up burpees

B. 20-15-10
lunges (per leg)
200m run b.t sets

C. 20-15-10
k2e
ab wheel

D. 2 x 30 sec side plank per side

Count um down

elusive vanilla gorilla sighting at 6am…

CROSSFIT

S&P Cycle: SQUAT– pull–press- pull -off

A.  Snatch Pull + Snatch

1 x 2 @ 70%
1x 2 @ 75%
1 x1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%

 

B. 15-12-9-6-3 rep rounds for time
power snatch (115/85)
cal air bike (Assault bike 1st Choice)

CSPORT

A. AMRAP in 8 min
5 step ups ea. leg
10 GHD sit ups
12 cal airbike

B. AMRAP in 8 min
5 burpees
10 KBS
30 reps battle rope alt wave

C. AMRAP in 8 min
5 pull ups
10 push ups
20 double unders

D. AMRAP in 8 min
5 DB bench press
10 renegade rows
150m row

Angie

 

CROSSFIT

S&P Cycle: SQUAT– pull–press- pull -off

A.  20 Reps Back Squat

5-20# Heavier then last week.

And yes this is the last week!

 

B.  Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Complete 100 that movement before moving on..

CSPORT

A. 3 sets:
30 sec air squats
30 sec step ups
1 min sec plank

B. 3 rounds for time
Block Run – 800m – 400m
50 KB Lunges (hold one KB any way you like)
40 double unders
30 Wall Balls
20 cal airbike

10 for 30

 

CROSSFIT

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

A. Clean & Jerk
3 x 2+1 @79%
2 x 1+1 @82%
1+1 @ 87%

 

B.  Every 10 minutes for 30 minutes
20 heavy ball slams
20 HSPU
1k row

 

CSPORT

A. 3 Rounds:

400m Run
15 Thrusters
15 Knees 2 Elbows
B. 1 Round:

50 Sit ups
10 Ab Wheels
10 V-Ups
10 Ab Wheels
50 Sit Ups
C. 3 Rounds:

400m Row
15 Burpees
15 Box Jumps

Fast Fridays

 

 

CROSSFIT

S&P Cycle: squat- pull–press- pull OFF

 

A. 4 rounds, each AFAP
21 wall balls (20/14)
5 muscle ups (performed in 2 sets or less)
400m run
*rest 4 min bt rounds

 

B. Successory Work with time remaining

 

CSPORT

A. 10-1 Ladder
TGU
K2E

400m run

B. 10-1 Ladder
Box jumps
Pushups

400m run

C. 10-1 Ladder
Wall Balls
Toes to bar

400m run

D. 10-1 Ladder
KBS
Ab Wheels

Snatches of all types

 

CROSSFIT

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

A.  Snatch

1 x 2 @ 70%

2 x 2 @ 75%

2 x1 @ 80%

3 x 1 @ 85%

AMRAP Tap N Go  Squat Snatches @ 60%

B. Snatch Pull 

3×2 @ 105%

C. AMRAP in 18 min
12 KB snatch (6/side)
10 burpees
48 scout rope DUs

CSPORT

A. 3 sets:
30 sec plank
30 sec level changes
30 sec mtn climbers

B. for time:
—Block run
50 sit ups
50 lunges
50 push ups
—-Block run
50 pull ups
50 lunges
50 KBS
—-Block run
50 cal row
50 thrusters
50 dips
*within each triplet, you may do the movements in any order
**35 min time cap