CROSSFIT
S&P Cycle: SQAUT-pull–press –pull- off
A. Back Squats
% off of 90% of 1rm
80% x 3
85% x 3
90% x 3
AMRAP @ 50% ( Stop at 20)
Accessory Work
Weighted step ups 2 x 10 each
RDL 2 x 12
B. “DT”
5 rounds for time:
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
CSPORT
AMRAP in 40 min:
1 min plank
10 burpee box jump overs
20 pullups
30 pushups
40 lunges
50 situps
1 lap farmer carry
Class WOD
A: 245
12@135#’s
B: complete
C: 10:42 rxd
A. 265
B. 20 @135
C. 10:05 @ 95