(215) 291-2968 Tuesday - May 21, 2019

WOD 050619: Thrusters and Coach Love


CrossFit: Strength: 12:00 THRUSTER EMOM Minutes 1, 2, 3 1 Power Clean + Front Squat + Push Jerk Minute 4 Rest Minutes 5, 6,7 2 Thrusters Minute 8 Rest Minutes 9, 10, 11, 12 1 Max Cluster Work Up to a Snatch heavy single for the day (all taken from the floor) Conditioning: For Time

CrossFit:
Strength:
12:00 THRUSTER EMOM
Minutes 1, 2, 3
1 Power Clean + Front Squat + Push Jerk
Minute 4 Rest
Minutes 5, 6,7
2 Thrusters
Minute 8 Rest
Minutes 9, 10, 11, 12
1 Max Cluster
Work Up to a Snatch heavy single for the day
(all taken from the floor)

Conditioning:
For Time
(A) 21 Thrusters (95/65#)
(B) 15 Strict Pull Ups
(C) 15 DB Burpees (no prescribed wt.)
15 Thrusters (115/75#)
10 Strict Pull Ups
10 DB Burpees
9 Thrusters (135/95#)
5 Strict Pull Ups
5 DB Burpees
Finish under 15:00 Cap
AMRAP Calories on Bike or Rower

RX+:
(115/75#)

(25/45#)
(135/95#)

(25/45#)
(155/105#)

(25/45#)
Finish under 15:00 Cap
AMRAP Calories on Ski

Hybrid:
WOD 1:
15min AMRAP
200m Run
3 people Makers
30 Scissor Kicks
15 OH Sit ups

WOD 2:
Use DB for Thruters (25/15#)

BootCamp:
WOD 1:
21-15-9
Lesha
American KB Swings (24/16)
Box Jumps
Joe
Pull ups
DB Snatches 35/25
Jessi
Burpees to Plate
OHWL
400m Run to Start, after each wod, and end

 

Weightlifting:
Oly:
Muscle Snatch
(5) 2 x @ AHAP

Snatch DL + High Hang Snatch + Snatch
(5) 1+1+1 x @ 70%

Power:
Back Squat
Warm Up to 80-85%
(4) 3 x @ 80-85% or Find a 3 RM

Pause Squats
(4) 2-3 x @ 80-85%
you shouldn’t need to warm up.

Glute Ham Raises (Assissted or Not)
(3) 10 x this might be super challenging at first – if it’s not add weight

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