CrossFit

Warm Up

15 Passes T-Spine Smash

Then 3 Rounds w 45/35 Barbell

5 Push Press

5 Front Squats

5 Thrusters

 

Strength WOD

In 8 Min: Warm Up to Today’s Thruster Weight

-Then-

10 Min EMOM

2 Thrusters

80% from 1/30/17

– or –

85% from 3/23/16

 

Conditioning WOD

5 RFT

150m Run

5 HSPU

5 Front Squats (135/95)

 

Scaling

Rx+ 185/135 & HSPU at 4/2″ Deficit (No Kip)

Adv. 115/75

Int. 95/65

Beg. 75/55

Intensity

Warm Up

“Makimba”

15-10-5

DB Thruster (light)

Burpee

Squat

 

WOD 1

Every Minute on the Minute for 6 Minutes

3 Pushups

20 Mountain Climbers

Max Ball Slams (35+/25+)

 

WOD 2

For Time

150m Farmers’ Carry (24/16 per hand)

40′ Bear Crawl

15 Thrusters 30/20

Rest to recovery and go again 2x

 

Ca$hout

Coach’s Choice!