wod

7.14.16 CrossFit Workout WOD Parker Lone Tree CO

By 07/13/2016 No Comments

Thursday

Warm-up

3 Rounds-

100m Run

10 Pushups

10 Lunges

10 TRX or Ring rows

A. Death By Thrusters and Ball Slams

Minute 1- 1 Thruster (95/65)+ 1 Ball Slam (40/30)

Minute 2- 2 Thrusters+ 2 Ball Slams

Minute 3- 3 Thrusters+ 3 Ball Slams…

*On the first minute, complete 1 thruster and 1 ball slam then rest the remainder of the minute. Continue to add 1 Rep to each movement until you cannot complete the reps in the given minute.

B. Clean and Jerk (8 Sets) *3 second pause below the knee, 3 second pause above the knee. Stay around 65-75% and work on positioning

Shean

About Shean

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