Wednesday 5th November 2014

Main – CrossFit


Break down the thruster with an empty barbell using the progressions

– Front squat

– Push press

– Thruster

Warm up to the weight in the workout


Every minute on the minute, complete

5 Thrusters.

Every 3 minutes increase in weight by 10kg.

Workout is over when you cannot complete the 5 Thrusters within the minute, or you hit the 12 minute time cap.

From 0:00-3:00 use (20kg/35kg)

From 3:00-6:00 use (30kg/45kg)

From 6:00-9:00 use (40kg/55kg)

From 9:00-12:00 use (50kg/65kg)

Changing the weight must be completed within the minute, there is no additional time given.


Reduce weight

Metcon (Weight)