08 Nov 2017 Wednesday
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November 8, 2017 Josh Rogers

sprinters paradise

Sticky Post By On November 8, 2017 With 2 Comments

Don’t miss those progressions!

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A.  snatch balance + OHS: 1+1 x 5 sets; rest as needed

B.  15-12-9 rep rounds for time:

  • power clean (115/85)
  • burpees

 

CSPORT

A. death by burpees (12 min cap)

B. 4 rounds for time (30 min cap)

  • 10-20-30-40 goblet squat
  • 10-20-30-40 KBS
  • 10-20-30-40 K2E
  • 10-20-30-40 lateral hop over KB (scale to lower object if needed)
  • 100-200-300-400m run

 

Comments (2)

  1. R.O.

    Class WOD
    A: complete
    B: 165#’s
    C: 4:15 rxd

    100 cal assault bike 7:45

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