November 26, 2018 Josh Rogers

Fight Gone Bad!!!

 

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

Comments (3)

Comments are closed.