CROSSFIT
S&P Cycle: squat-PULL–press –pull- off
A. SNATCH
Snatch Pull + Hang Snatch + Snatch
1 @ 65%
1 @ 70%
2 @ 75%
2 @ 80%
B. 4 rounds for time:
– 25 UB wall ball shots (20/14)
– 20ft UB handstand walk (scale to: not UB HSW > max HS hold > 40yds bear crawl)
– half lap UB farmer carry (AHAP – go down ramp, then turn up stairs)
– 40 UB double unders
*priority today is to do sets unbroken. Keep that in mind when scaling.
CSPORT
A. 4 rounds:
5 heavy strict press
8 heavy push press
10 K2E
*rest 1-2 min bt rounds
B. 4 rounds:
5 heavy squats
8 jump squats
10 back ext
*rest 1-2 min bt rounds
C. 4 rounds:
250m row
10 no-pushup burpees
15 push ups
20 KBS
A. 120
B. 18:05 Very broken
Class WOD
A: 135
B: 12:18