November 13, 2018 Josh Rogers

Snatch off..

 

“Ill never do a muscle up” first try boom. Kids these days

CROSSFIT

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

A. Snatch

1-3   3 @ 60%
4-6   2 @ 70%
7-9.  1 @ 80%
10-12 1 every :30 @ 70%

B. AMRAP in 20 min:

10 ring dips
15 cal row
10 hang sq. snatches (95/65)
200m run

CSPORT

 

A. 4 rounds:
15 dips
10 DB lateral raise

B. 3 rounds:
15 push press
10 no push up burpees
200m row sprint
rest 60-90 sec bt rounds

C. 3 sets:
15 k2e
10 box jumps
200m run sprint
rest 60-90 sec b.t sets

D. 3 rounds:
15 heavy weighted situps
15 bw situps AFAP!

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