Happy thrusters.
CROSSFIT
A. back squat: 4 x 8 @ ~75%; rest as needed (any reps not completed get added to a 5th set)
B. 4 sets:
- max reps pullups (scale to JPUs if you can’t do at least 10 on first set)
- 200m sprint (one direction, no turn around)
*rest on the walk back
CSPORT
A. 21-15-9
pull ups
seated floor DB OH press
2 min jump rope
B. 21-15-9
KB high pull
box jumps
2 min jump rope
C. 21-15-9
GHD sit ups
lunges each leg
2 min jump rope
D. 21-15-9
ab wheels
cal row
2 min jump rope
A. 165×8, 205×8, 255×8, 295×8, 315×2
B. 95 pull-ups
Class WOD
A. 205
B. 21/18/16/17
Comptrain WOD
1. Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk 175#’s
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day. 185/205#’s
2. Back Squat
10 Reps @ 70% 175#’s
8 Reps @ 75%. 190
6 Reps @ 79%. 205
4 Reps @ 83%. 215
2 Reps @ 88%. 225
Rest 2 minutes between
3. Conditioning
For Time:
10-8-6-4-2
Deadlift (275/185). Scaled to 225#’s
Bench Press (185/115). Scaled to 145#’s
Squat Clean (135/95)
11:58
Class WOD
B: 26/22/20/DNF
Then
Comp Train WOD
1. Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
185#
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.
205×2/225×2/235×2/245×1
2. Back Squat
10 Reps @ 70% – 270
8 Reps @ 75% – 305
6 Reps @ 79% – 320
4 Reps @ 83% – 335
2 Reps @ 88% – 350
Rest 2 minutes between
3. Conditioning
For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)
12:33 Rx