May 16, 2018 Josh Rogers

letting the air out

Get it Brett!

 

 

**ANNOUNCEMENTS**

  • Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.
  • The CrossFit Regionals begin May 18th.  3 consecutive weekends of competition to decide who will compete in the Games finals in August.  We’ll post here how to watch once it’s announced.

 

 

CROSSFIT

Strength Cycle:  squat – pull – press – PULL – off

A.  UB hang squat snatch: 10-8-6-4-2; rest as needed bt sets

B. 3 rounds:

  • 1 min max cal row
  • rest 2-3 min
  • 1 min max cal assault bike
  • rest 2-3 min

 

 

CSPORT

A. 10 min cap
60 DB thrusters
*first 30 sec of every minute do a plank hold, second 30 sec work towards your thruster total

B. 4 rounds for time:
15 KBS
15 burpees
15 cals
400m run
*20 min cap

Comment (1)

  1. R.O.

    Comptrain
    1. Snatch Skills
    On the 1:30 for 7 Sets:
    Snatch Pull
    Hang Snatch High Pull
    2 Power Snatches
    2 Overhead Squats
    Technique loads. Not to exceed 50% of 1RM.
    Complete at 95#’s

    2. Squat Snatch
    On the Minute x 9 – 2 Repetitions
    Minute 1 – 60%
    Minute 2 – 65%
    Minute 3 – 70%
    Repeat this cycle (2) additional times
    Complete at 115/125/135

    3. Conditioning
    For Time:
    10-9-8-7-6-5-4-3-2-1:
    Clean and Jerks (115/80)
    30 Double Unders After Each Set
    12:31 RX’d

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