Thursday’s WOD

CrossFit #130901

Warm-up:

Max Double Under (5 Minutes to find max)

Skill:

Burgner

Strength:

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

 

Advance #130430:

BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for time of:

Run 400m
10 Thrusters 135/95#

*Rest 10 minutes.

10 min ME Cycle for distance.

*Notes: Stationary, Airdyne or road bike.


Extra 130430:

GROUP #2 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

3 rounds for time of:

4 Rope Climbs 15′
12 Push Press 115/75#
16 GHD Sit-ups