Thursday - 140923
CrossFit WOD
Strength:
Push Press
10-10-8-8-6-6 reps
Build to heavy 6 reps
15:00 TC
Metcon:
AMRAP 8
18Cal Row / 12Cal Bike
12 C2B
12 Thrusters 43/30kg
rest 2:00
AMRAP 6
18Cal Row / 12Cal Bike
24 Push Ups
9 Thrusters 50/35kg
Endurance:
Metcon:
Every 1:00 x 40:00
- Double Unders
- Goblet Squat 20/12kg
- Bike/ Row - Alt. each round
- Russain Swings
Max reps each minute
CrossFit Strength:
Accessory
3 Sets
10/10 Bulgarian Split Squat
10-15 Plate Lateral Raises
Strength
Front Squat
4-4-4-4-4
Build to heavy Set of 4
15:00 TC
Metcon
AMRAP 9
9 Thrusters 50/40
6 C2B
3-6-9-12..+3 BOTB
Add 3 Beurpees each set
