Tuesday

18
Jan

Tuesday

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 SETS

150m Row

5 Barbell Front Squat

5 Barbell Push Press (w/ :01 Pause in the Dip)*

5 Scap pull ups(switch to RR on second set, pull ups on third)

*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.

**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster!

Strength

On a 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Not a max..just a primer for WOD

(Score is Weight)

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Scaled

600-800m row

Banded pull ups/RR