CROSSFIT
S,P &P Cycle: squat –PULL – press – pull -off
A – Squat Snatch
On the Minute x 15:
Minute 1 – 3 Squat Snatch @ 65%
Minute 2 – 2 Squat Snatch @ 70-%
Minute 3 – 1 Squat Snatch @ 75%
Minute 4 – Rest
Minute 5 – 3 Squat Snatch @ 70%
Minute 6 – 2 Squat Snatch @ 75%
Minute 7 – 1 Squat Snatch @ 80%
Minute 8 – Rest
Minute 9 – 3 Squat Snatch @ 75%
Minute 10 – 2 Squat Snatch @ 80%
Minute 11 – 1 Squat Snatch @ 85%
Minute 12 – Rest
Minute 13 – 1 Squat Snatch @ 85-88%
Minute 14 – 1 Squat Snatch @ 85-90%
Minute 15 – 1 Squat Snatch @ 85-93%
B – 5RFT
5 Deadlifts 275/185
10 Burpees
- meant to be a sprint, scale appropriate, TnGo, fast singles
CSPORT
1k row
4 rounds:
10 strict press
10 thrusters
10 weighted squats
800m run
4 rounds:
10 pull ups
15 wall balls
20 sit ups
1k row
4 rounds:
500m c2 bike
15 KBS
15 box jumps