CrossFit – Thu, May 11
Warm up – Thursday
30 Shuttle Runs (start slow and increase pace)
-into-
Burgener Warm-Up (Clean)
-into-
Burgener Warm-Up (Clean)
Clean (3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *)
Clean Grip Deadlift (3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *)
Metcon – Thursday (Time)
5 min AMRAP
15/12 Calorie Assault Bike
10 Thrusters (75/55)
15/12 Calorie Assault Bike
8 Thrusters (95/65)
15/12 Calorie Assault Bike
6 Thrusters (115/75)
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
Max Squat Clean Thrusters (155/105) in the remaining time
(KG conv: 34/25, 43/29, 52/34, 61/43, 70/48)
15/12 Calorie Assault Bike
10 Thrusters (75/55)
15/12 Calorie Assault Bike
8 Thrusters (95/65)
15/12 Calorie Assault Bike
6 Thrusters (115/75)
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
Max Squat Clean Thrusters (155/105) in the remaining time
(KG conv: 34/25, 43/29, 52/34, 61/43, 70/48)