09/02/16

1
Sep

09/02/16

Lift

Thruster
Life & Fitness
Thruster Technique then:
Spend 10 minutes to find your 1RM (From Rack)

 

Metcon

Life
EMOM in 15 minutes
minute 1- 10 DB thrusters (25/15) minute 2- 100 m run
minute 3- 8 burpees

Fitness(15 minute cut off)
Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of: Thrusters(95/65)(65/45)
Bar-Facing Burpees

 

Accessory

GHR 3 × 6
DB Floor Press 3 × 12

rest :90

 

Crossfit Core

Lift

 

15 mins to find 1RM Dead Stop Front Squat

(Place rack so that you are at bottom of squat-record that level for future use)

 

Metcon

Partnered WOD:

AMRAP x 10 mins

6 Front Rack Step Ups (20 inches) (95/65) (75/Bar)

6 Ab Wheel Rollouts (9 if not fully extended)

(Partners alternate between the two movements)

2 mins for max strict Russian Twists (1-1/2-2)

 

Two Scores (Total Rounds of Two Partners) + (Total Russian Twists)

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