CrossFit Now – CrossFit
STRENGTH
Thruster (0:00 x 3 Thrusters)
Thruster (1:30 x 3 Thrusters)
Thruster (3:00 x 3 Thrusters)
Thruster (4:30 x 3 Thrusters)
Thruster (6:00 x 3 Thrusters)
Thruster (7:30 x 3 Thrusters)
WOD
“Down to Earth” (Time)
“Down to Earth”
7 Rounds For Time:
200 Meter Run
7 Thrusters
7 Burpees
22 min Time Cap
Subs: 250m Row or 12/9 Cal Bike
RX+-95/65#
RX -75/55#
50-59 -55/45#
60+ -45/35#
Basics-7 Rounds – 100m Run, 3 Thrusters w/ PVC/BB 3 Burpees
DESCRIPTION
* This two-part training day will focus on cycling reps of Thrusters
* In part 1, we’ll work on a running clock for 6 sets
* The barbell is taken from the ground, not out of the racks
* New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)
* These 3 reps are designed to be performed as unbroken sets
* You can climb in weight to something heavy for the day or stay at one challenging load across the board
* Part 2 will work lighter weights in “Down to Earth”
* We expect this simple triplet workout to take between 14-20 minutes to complete
* With two pieces to get through today, let’s cap our conditioning piece at 20 minutes
THRUSTERS
* With a small rep number, choose a weight that you’ll be able to complete unbroken each round
* You can squat clean the first rep of each set if you’d like
BURPEES
* These are standard burpees that finish at full extension with a small clap overhead and some air under the feet
* You can jump off the floor or step off the floor for these