February 11, 2019 Steven Barnes

Monday: Buy In

CROSSFIT

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

A. Front Squat

10@ 50%
5@ 65%
2@ 75%
2@ 80%
1@ 85%
1@ 89%
1@ 93%
High percentages, DO NOT MAX OUT

B. For Time

50 Cal Assault bike
-into-
3 rounds
6 Ring Muscle Ups
12 DB step up and overs 24/20 50/35
-Into-
50’ 1 oh/ 1 fr lunge

 

CSPORT

A. 11 min clock:
2k/1750m ROW
+
AMRAP Devil’s press w time remaining

B. 11 min clock:
4k/3500m C2 bike erg
+
AMRAP weighted sit ups with time left

C. 4 sets:
10 seated overhead press
10-15 hamstring curls

D. 4 sets:
10 ab wheels
15 tri ext.

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