CrossFit Now – CrossFit
STRENGTH
0:00: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
1:30: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
3:00: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
4:30: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
6:00: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
7:30: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
WOD
“Blitzen” (Time)
“Blitzen”
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters
17 min Time Cap
Subs
15/12 Cal Bike or 200m Run
RX+-115/85#
RX-95/65#
50-59-75/55#
60+-65/45#, 15/12 Cal Row
Basics-10 Cals 7 Thrusters
BARBELL COMPLEX
We’ll start this 2-part day by priming the thruster with our barbell complex
The front squat and the push press make up the components of a thruster
Build in weight over the 6 sets to something heavy for the day
New sets begin on the [0:00-1:30-3:00-4:30-6:00-7:30]
Record the weight used for each unbroken set of 6 reps
“BLITZEN”
Times for this threshold workout will likely range from 8:30-15:00
Choose a moderate thruster weight that you can complete in 1-2 “grindy” sets today
AFTER PARTY
Cardio Conditioning (Distance)
3 Sets:
8 Minutes On
4 Minutes Off
Score is distance in meter
Your Choice of Bike, Row or Run