CROSSFIT
S&P Cycle: squat- pull–PRESS– pull- OFF
A. Strict Press
75% x 5
85% x 3
95% x 1
B. AMRAP @ 65% (No more than 20)
C. AMRAP 8 min
20 GHD
15 kBS (70/53)
+
AMRAP 8 min
15 toes to bar
10 squat cleans
*rest 8 min bt couplets
15 kBS (70/53)
+
AMRAP 8 min
15 toes to bar
10 squat cleans
*rest 8 min bt couplets
CSPORT
A. 4 rounds:
10 DB bench press
10 pushups
*rest 1-2 min bt rounds
B. 4 rounds:
max reps strict pullups
15 KBS
*rest 1-2 min bt rounds
C. 4 rounds:
10 heavy weighted squats
20 alternating lunges in place AFAP
*rest 1-2 min bt rounds
D. 8 rounds:
10 situps
10 hollow rocks
A. 135
B. 15 @ 85
C. a. 140 reps Rx b. 70 reps Rx
C: On 12/6/18
3 rds + 10 KB swings RX’d
2 rds + 1 T2B RX’d