14 Jun 2018 Thursday
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June 14, 2018 Josh Rogers

super 8s

Sticky Post By On June 14, 2018 With 1 Comment

 

 

CROSSFIT

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

A.  weighted dips: 3-5 reps x 5 sets; rest ~ 3 min

B.  AMRAP in 8 min:

  • 12 hang power snatch (95/65)
  • 12 pushups

C.  AMRAP in 8 min:

  • 12 cal row
  • 200m run

*rest 8 min bt B & C

 

 

 

CSPORT

A. death by burpees (12 min cap)

B. 4 rounds for time (25 min cap)

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

 

 

 

Comment (1)

  1. R.O.

    Class WOD
    A: 5 rds + 6 power snatches
    B: 4 rds + 12 cal row & 20 M run

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