ThrustaJerks

Whip my hair back and forth …

CROSSFIT

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

A. 2 Push Jerks + 1 Split Jerk

Build to a heavy complex

5 sets @ 75% of Heavy

 

B. 3 rounds for time

9 squat clean thruster/jerk (165/110)
18 T2B

 

CSPORT

A. 3 rounds:
1 min AMRAP pullups
1 min row sprint
1 min rest

B.3 rounds:
1 min AMRAP man makers
1 min AMRAP DB box step ups
1 min rest

C. 3 rounds:
30 lunges
20 GHD sit ups
15 burpees
10 ring dips
400m run

Just 20

 

CROSSFIT

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

A. 20 Rep Back Squat

add 5-20 pounds from last week

B 15-10-5 rep rounds for time
power snatch 135/95
burpee box jump over 24/20

CSPORT

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

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

D. 20-15-10
k2e
ab wheel

E. 2 x 30 sec side plank per side

Midline Monday

 

CROSSFIT

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

For time:
3k bike erg
30 abmat situps
30 KBS (53/35)
1k row
30 situps
30 KBS
800m run
30 situps
30 KBS

CSPORT

A. 5 sets:
10 seated OH press
10 pull upsB. For time:
Big block run
20 burpees
30 dips
40 wall balls
50 sit ups
40 step ups (20/leg)
30 KBS
20 devils press

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7 for 7

 

CROSSFIT

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

A Snatch

1-5 70%
6-10 75%
11-15 80%

B. Snatch Pulls

3 x 3 (1 set at 95,100,105%)

C. AMRAP 7 min
7 burpee ball slams
7 ring dips

CSPORT

A. 3 sets @ high effort

15 burpees
250m row sprint
*rest 1-2 min bt sets

B. 3 sets @ high effort

15 KBS
200m run sprint
*rest 1-2 min bt sets

C. 4 rounds AFAP

15 back ext
15 box jumps
25 sit ups
25 pushups
35 squats
35 DU’s

Friday Flex

CROSSFIT

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

A. Bench Press
5 X 5 @ 80%

B.  For time:
*Accumulate 3 min in HS hold, then
5 rounds:
40yd bear crawl
40 prisoner squats (hands behind head)

C. Accessory Work
Dumbbell Flies 3 x 12
Band Pulldowns 3 x 15

CSPORT

A. 25-15-10
Wall Balls
Weighted sit ups

400m run

B. 25-15-10
Knees 2 elbows
Cal row

400m run

C. 25-15-10
Ab wheels
Push press

400m run

D. 25-15-10
KBS
Lunges (per leg)

400m run

Summer bodies are made in winter..

 

 

CROSSFIT

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

A. Clean and Jerk

EMOM
1-5 75%
6-10 80%
11-15 85%

B. 6 RFT

15 GHD situps
15 HR pushups
15 box jumps 24/20

CSPORT

A. For time:
20ft DB walking lunges
10 DB thrusters
20ft DB walking lunges
9 DB thrusters
20ft DB walking lunges
8 DB thrusters

20ft walking lunges
1 DB thruster

B. 3 rounds for time:
400m run
15 pull ups
15 bench press
15 push ups

Back to work

CROSSFIT

S&P Cycle: SQUAT– pull –press – pull – OFF

A. Back Squat

20 reps for max load

warm up, build up, shoot for 60-70% Only 1 working set

B. 3 rounds for time

400m run
30 dumbbell lunges 40/25 (front rack)
20 pull-ups
10 dumbbell push press

CSPORT

A. For time:
50 DB hang squat cleans
400m run
50 push ups
400m run
50 cals
400m run
50 push press
400m run
50 sit ups
400m run
50 lunges

**40 min time cap

Last Day of 2018

Did you hit your goals for the New Year? Its okay tomorrow restarts it all!

Announcements 

New Years Schedule

12/31 – Close after 1pm

1/1 – Closed

1/2 Business as usual

CROSSFIT

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

10 minutes to find 1 reps max Power Snatch

-rest 5 min –

:90 on /:30 off for 10 minutes
20/14 cal row
Amrap T2B with time remaining.
Score is T2B

-5 min rest –

21-15-9 For Time:
Power Snatch 75/45
Burpee

CSPORT

A. 10-1 Ladder- KBS
*30 DUs b.t each set

B. 10-1 Ladder- K2E
*15 sit ups b.t each set

C. 10-1 Ladder- Wall Balls
*5 box jumps

D. 3 rounds for time:
25 bench press
400m run