Pressin on..

CROSSFIT

S,P &P Cycle: squat -pull – PRESS – pull -off

A. Jerk Balance: 3 x 2 @ 40%

B. Split Jerk: 6 x 1 @ 85%+ (do not max out)

C. Rogue Snatch & Press

3 RFT:

• 20 DB Snatch
• 9 HSPU

RX+ 100/ 70 PSHSPU
RX 70/50 Strict HSPU
50/35 HSPU

CSPORT

A. 15, 12, 9, 6, 3
Bench press
Ab wheels

B. 15, 12, 9, 6, 3
DB ground to OH
Russian twists, each side

C. 15, 12, 9, 6, 3
Cal row
Burpees

D. 15, 12, 9, 6, 3
Wall balls
200m run each round