22.06.15
Westshore CrossFit – CrossFit
Warm-up
6 sets: (5Min)
:20 air squats
:10 up-downs
:10 PVC pass throughs
Weightlifting
Thruster
EMOM 6:
2 thrusters
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.
-Aim to start around 60-70% of their 1-rep max and build throughout the 6:00.
Metcon
Score = total time minus 10:00 of rest
Metcon (Time)
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
INTERMEDIATE:
For time:
15-12-9:
Thrusters (55/75 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
BEGINNER:
For time:
15-12-9:
Thrusters (35/45 lb)
Jumping pull-ups
-Rest 5:00
12-9-6:
Thrusters
Jumping pull-ups
– Rest 5:00
9-6-3:
Thrusters
Jumping pull-ups
Cool Down
Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg