Weekend hang out.
Stuff to know about…
- Programming note: You may have noticed this week in our S&P Cycle there is a new abbreviation (acs). It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!
CROSSFIT
S&P Cycle: SQUAT – pull – press – acs – off
A. back squat: 4 x 5 (75-85%) + 1 x AMRAP @ 55% (20 rep cap)
B. 10 rounds for time:
3 wall climbs
5 alt DB snatches (50/35)
7 GHD situps
CSPORT
A. 4 sets:
15 bench press
10 burpees
B. 4 sets:
10 RDL
10 DB Front squats
C. 3 sets:
20 pull ups
20 cal AB
D. 3 sets:
1 min plank
400m row
Quote of the Day
“One day, or Day one… it’s your decision.”