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Strength/Skill Work: Thruster WOD As many rounds as possible in 3 minutes of: 6 ring push-ups 3 squat cleans 3 thrusters 1 minute rest between rounds. Complete 4 total rounds. Use the same bar for the squat cleans and thrusters. Take 80% of your 5 rep max thruster weight not to [...] Strength/Skill Work: Thruster WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m run For time. Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor. This work-out is meant to use the same weight for all lifts. [...] Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Five rounds for time: 10 Turkish Get-ups (5 per arm, 45/25lbs) 15 box jumps (24″/20″) 10 shoulder [...] CrossFit Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max. WOD 21-18-15-12-9 Box Jumps Kettlebell swings (M-53lbs, W-35lbs) Squats For time __________________________________________________________________________________________________________ ICE Training Strength/Skill Work Deadlift: Find a 3 rep max then take 80% of that and complete [...] Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Every minute on the minute for 15 minutes 5 Deadlifts 5 Hang Power Cleans 5 Thrusters If you complete the cycle in 30 seconds you have 30 seconds rest. If you [...] CrossFit Training Strength/Skill Work Thrusters: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD: “The Chief” 3 rounds of the following: As many rounds as possible in 3 minutes of: 3 power cleans 6 push-ups 9 squats 1 minute rest Scale as needed. Work-out last performed [...] |
 
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