Warm-up (No Measure)
3 SETS
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.
**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster!
Strength
ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)
Workout – “PUNCH OUT” (Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (50/35)|(35/25)
The post Wednesday 210120 appeared first on CrossFit RX.