19
Jul
tuesday
Basin CrossFit – CrossFit
Warm-up
all one arm kb :
100m Farmers Walk
4 Front Squats l/r
8 Presses l/r
100m Waiters Walk with 1 DB directly Overhead
8 Lying kB Extensions Overhead
8 Walking Lunges with 1 kB Overhead l/r
100m Farmers Walk
1-2 Rounds (depending on time)
Wod prep
(5min) Review the Thruster with an empty barbell
* Front Squat – Push Press with Squat Stance – Thruster
(10min) Prep for the Thruster
2 x 5 reps
2 x 3 reps
* Increase the load each set.
wod
competitors
Thruster (1rm)
Metcon (AMRAP – Reps)
death by thruster @ 70%
Metcon (Time)
10 minute amrap
50 Double unders
10 Overhead squats (105/70)