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Tuesday, March 19, 2019

2019 March 18
by bk

Warmup…

Bike 2 minutes
-spiderman stretch
-plank hold, 20-30 seconds
-scorpion stretch (bellies and back)
-hollow body hold 20-30 seconds
-couch stretch / banded couch stretch
-forearm / wrist mobility
-PVC passthroughs / dislocates

Thruster practice & efficiency

WOD…

With a 28 minute running clock, counting up….

(From 0:00 to 19:00)

For time: (time cap, 15 minutes)
20 thrusters (75lb/55lb)
Bike 12/9 calories
16 thrusters (105lb/75lb)
Bike 12/9 calories
12 thrusters (135lb/95lb)
Bike 12/9 calories
8 thrusters (165lb/110lb)
Bike 12/9 calories
4 thrusters (195lb/125lb)

-rest the remaining time of the 19 minutes
(or rest for 4 minutes if the 15 minute time cap is reached), then….

(From 19:00 to 28:00)

Front Squat, find a heavy double (2-rep) in 9 minutes
-from the rack
-partner up on rack as needed
-sets of 4 if staying light to moderate (4-5 sets of 4)

Post time and load to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Luciana Marcial-Vincion permalink
    March 19, 2019

    WOD: 12:51 thrusters @ #35, #45, #55, #65, #75
    FS: 2 rep max #130 PR

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