CROSSFIT
S&P Cycle: squat- PULL–press- pull -off
A.Back Squat (off 90%)
80% x 3
85% x 3
90% x 3
+ 5-20#
B. AMRAP @ 60 + 5# off last week
C. Accessory Work
Weighted Step up 2 x 10 / leg
Weighted Back Ext 2 x 12
D Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
CSPORT
A. AMRAP in 90 sec; 30 sec rest b.t exercises
Air Squats
Box Jumps
Row/Airbike
Double unders
x 2 rounds
B. 10 rounds for time:
3 burpees
6 KBS
9 sit ups
100m run
Class WOD
A. 275×3
145 x 20
B. 226
Class WOD
A: 255×3
12 @135
B: complete
C: 283 reps
A. 325/345/365
20 @ 225
C. 229