09 Nov 2017 Thursday
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November 9, 2017 Josh Rogers

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Sticky Post By On November 9, 2017 With 3 Comments

KB’s & jump rope tricks.

 

 

CROSSFIT

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

A.  4 rounds for time:

  • 25-20-15-10 hang squat cleans (95/65)
  • 25-20-15-10 pullups
  • 50-40-30-20 unbroken double-unders

B. Accumulate 3 min in ring plank hold

 

 

CSPORT

A.  Max double unders in 10 min

  • 5 ball slams at the start and EMOM thereafter

B. 10 min running clock:

  • min 1-4: 40 sec assault bike sprint / 20 sec rest
  • min 5 & 6: transition time
  • min 7-10: 40 sec row sprint / 20 sec rest

*row and bike are interchangeable

C. 10 min running clock:

  • 1st 5 min: 30 sec battle rope alt. wave / 30 sec rest
  • last 5 min: 30 sec max pullups / 30 sec rest

D. 10 min running clock:

  • 3 min plank hold
  • 2 min max air squats
  • 3 min max pushups
  • 2 min max air squats

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