May 8, 2019 Josh Rogers

Power Hour

 

CROSSFIT

S,P &P Cycle: squat –PULL – press – pull -off

Power Hour

5RFT
5 lateral burpees
5 Power Snatch 165/110

-5-

3RFT
20 Cal Row
20 GHD

-5-

5RFT
50 DU
25 Air Squat
25’ HSW

CSPORT

A. Final Week – Strength Cycle
3 sets:
5-8 bench press
5-8 weight squats
+
1 set:
1 min max reps push ups
1 min max reps air squats

B. 4 rounds:
15 RDL
25 sit ups
400m run

C. 4 rounds:
10 burpees
1 min plank
500m row

 

Comment (1)

  1. R.O.

    Class WOD
    A: 8:26 or 11:01 (lost count)
    @ 155#’s
    B: 7:54
    C: 11 something

Comments are closed.