13 Feb 2019 Wednesday
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February 13, 2019 Josh Rogers

Spring Rest Spring

Sticky Post By On February 13, 2019 With 2 Comments

 

 

Announcements 

  1. Sign up for the Open – Games.crossfit.com
  2. Affiliate – Crossfit Cadence
  3. Team RPM Training
  4. Open Begins February 21st

 

CROSSFIT

S&P Cycle: squat- pull–press-pull- OFF

A. 3 Rounds NOT for Time

RDL – 12 reps

DB Bench Press – 10 reps

Suitcase DL – 8 per side

Strict T2B/ K2E 5 reps

B.  For Time
20-15-10-5
Deadlift 275/185
Box Jump 24/20

@ 12 minutes

CrossFit Baseline
500m row
40 Air squats
30 sit ups
20 HR Push ps
10 pull-ups

 

CSPORT

A. C-SPORT STRENGTH CYCLE IS BACK!
4 sets:
10 bench press
10 RDL
*remember your weights, this is week 1 of 4. The goal is to increase weights each week.

B. 4 sets:
10 floor glute bridges with sling shot band
20 shoulder taps in plank

C. 4 rounds:
15 sit ups
200m row
15 wall balls
200m run

Comments (2)

  1. R.O.

    Class WOD
    A: 8:30 complete (135 RDL, 55# DB Bench, 70# KB)
    B: 7:27 @ 225
    C: 5:40

Comments are closed.