Friday, August 11, 2017

10
Aug

Friday, August 11, 2017

CROSSFIT 

Skill –

3 Sets @ 70%

1 Push Jerk

1 Split Jerk (quick recovery)

Strength –

Back Squat

5,4,3,2,1

(Build up to a HEAVY single – 90%+)

WOD –

9 Min AMRAP

(Ascending Ladder by 3’s)

3 Thrusters
3 Sit-Ups
6 Thrusters
6 Sit-Ups
9 Thrusters
9 Sit-Ups
ETC……..

RX+ – 115/85, RX – 95/65, Scaled – 65/45, Novice – DB Thrusters

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