December 4, 2017 Josh Rogers

under pressure

Pullup factory.

 

 

CROSSFIT

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

A. snatch balance: to a heavy single

B. For time:

  • 30 squat cleans (155/105)
  • 30 toes to bar
  • 30 burpees

 

 

 

CSPORT

A. 3 sets:

  • 10 Goblet Squats @ 41X1
  • 20 lateral plate hops (side to side up and over a 45lb plate, always landing with one foot on the plate)

B. 3 sets:

  • 10 DB Bench @ 40X1
  • 10 Pushups AFAP!

C. 25-20-15 KBS; rest 20-30 sec bt sets

D. 25-20-15 Wall Balls; rest 20-30 sec bt sets

E. 15 K2E; rest 20-30 sec x 3 sets

F. 1 set AFAP:

  • 500m Row
  • 20 Burpees
  • 500m Row

 

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