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WOD 013018: Kalsu-u In The Face…


CrossFit: Warm Up: Movement Prep: Row or Bike 1:00 easy 5 Push Ups 5/5 Strict Press – Lt. Dumbbell Row or Bike :45 faster 5 Burpee Transitions 5/5 Push Press – Med Dumbbell Row or Bike :30 faster pace 5 Burpees – No Push Up 5 DB Thrusters – a little heavier – then –

CrossFit:
Warm Up:
Movement Prep:
Row or Bike 1:00 easy
5 Push Ups
5/5 Strict Press – Lt. Dumbbell
Row or Bike :45 faster
5 Burpee Transitions
5/5 Push Press – Med Dumbbell
Row or Bike :30 faster pace
5 Burpees – No Push Up
5 DB Thrusters – a little heavier
– then –
1 Round In 1 Minute
5 Burpees
5 Thrusters – Working Wt. or Barbell for RX+

Conditioning:
Single Arm Dumbbell “Kalsu”
100 S.A. Dumbbell Thrusters (50/35#)
* EMOM 5 Burpees, remiaing minute MAX OUT Thrusters
Workout is complete when all 100 Thruster are done
(new burpee standards)
*40 Minute Time Cap

L1) 75 Thrusters
L2) 50 Thrusters

RX+:
“Kalsu”
100 Thrusters (95/65#)
* EMOM 5 Burpees, remiaing minute MAX OUT Thrusters
Workout is complete when all 100 Thruster are done
(new burpee standards)
*40 Minute Time Cap

BootCamp:
WOD 1:
16 Mins ALt EMOM
20 DB Bent Over Row
Cals Row (12/10) / AD (10/8)
20 KB Clean and Jerk Plank 45s

WOD 2:
13 Mins AMRAP
16 Sit Ups and press
8 Burpees
5 Man Makers
100ft Bear Walk

Barbell Mechanics:
Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

Snatch Deadlift + Snatch
(5) x 1 + 1 @ AHAP

BTN Snatch Grip Push Press
(5) x 3 @ AHAP

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