Skip to content

Tuesday, March 20, 2018

2018 March 19
by bk

Warmup Primer

Alternating EMOM in 6 minutes: (3 sets)
Minute 1: 7 thrusters (45lb/35lb) + 5 burpees
Minute 2: 7 sumo deadlift high pull (45lb/35lb) + 5 v-ups
-for SDHP, start just below the knees

then….

Thruster, work up to a heavy triple in 10 minutes

then…

AMRAP in 3 minutes:
7 thrusters (95lb/65lb)
7 chest-to-bar pullups
30 double-unders

-(at 3:00)…rest 90 seconds, then….

(at 4:30)…AMRAP in 3:30:
7 chest-to-bar pullups
30 double-unders
7 thrusters (95lb/65lb)

-(at 8:00)…rest 2 minutes, then….

(at 10:00)…AMRAP in 4 minutes:
30 double-unders
7 thrusters (95lb/65lb)
7 chest-to-bar pullups

Core Development:
3 sets:
arch body hold, 20 seconds
20 hollow body rock

Post loads and rounds/reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
2 Responses leave one →
  1. Justin F permalink
    March 20, 2018

    Thruster: —> 155#

    WOD1: 2 Rx
    WOD2: 2+1 Rx
    WOD3: 2+7 Rx

  2. Rueben permalink
    March 20, 2018

    3@ 125#

    WOD – 75#/C2B/60 singles
    2 + 1
    2 + 3
    2 + 59 singles

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS