WOD

Sunday 26th October 2014

Main – CrossFit

SKILL

Warm-up should include mobility for the front rack.


Spend 15 minutes breaking down the thruster using the progressions

-Front squat

-Push press

-Thruster

Warm up to the weight for the workout.

WOD

AMRAP in 9 minutes, of:

20 Double unders

3 Thruster (30kg/42.5kg)

3 Chest-to-bar pull-ups


20 Double unders

6 Thruster (30kg/42.5kg)

6 Chest-to-bar pull-ups


20 Double unders

9 Thruster (30kg/42.5kg)

9 Chest-to-bar pull-ups



(The double unders stay at 20 reps, the Thrusters and Chest-to-bar pull-ups increase by 3 each time..so the sequence would continue.. 12,12 15,15 18,18, 21,21).

SCALING

60 Singles

Reduce weight

Pull-ups/ Ring rows

Metcon (AMRAP – Rounds and Reps)