22.06.15

14
Jun

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