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

  1. Double Unders
  2. Goblet Squat 20/12kg
  3. Bike/ Row - Alt. each round
  4. 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