It was muscle-up madness last week!
Stuff to know about…
- Programming note: You may have noticed this week in our S&P Cycle there is a new abbreviation (acs). It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. 2 pwr clean & jerks @ 65-75% EMOM for 15 min
B. 4 rounds, each for time
400m run
25 wall balls
*rest 2 min
CSPORT
A. 15, 12, 9, 6, 3:
Bench Press
SA rows per arm
200m row each round
B. 15, 12, 9, 6, 3:
Thrusters
Lunges per leg
200m run eac round
C. 15, 12, 9, 6, 3:
Cal AB
Box jumps
1 min plank each round
D. 15, 12, 9, 6, 3:
Alt. curls each arm
Push ups
15 weighted sit ups each round
Quote of the Day
“It is not the length of life, but depth of life.”