Count down to the weekend | RPM Training Los Gatos

CROSSFIT

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

A. Squat Cleans

EMOM x 10
0-1 @ 75%
2-3 @ 80%
4-6 @ 85%
7-9 @ 90%
7 minutes build to heave single

B. For Time

10-9-8-7-6-5….1
Push Press 115/75
T2B

CSPORT

A. 4 rounds:
40 sec push up –> renegade row
40 sec Thrusters
40 sec alt. DB snatch

B. 4 rounds:
40 sec Jump rope
40 sec hollow rock or hold
40 sec superman hold

C. AMRAP in 20 min
1500m row buy in
+
30 sec dead hang
30 OH plate lunges
15 burpees- jump on plate
200m run