CrossFit VU – CrossFit
Warm-up (No Measure)
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!
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)
50 Thrusters, 45#
Banded pull ups/RR