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| CrossFit Info |
WOD Blog
 | Thu, May 11 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
5.11.2023(Check In) Warm-up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer 2. Strength 3x1 Clean 3x3 Clean Grip Deadlift 3. Workout Prep 3 sets: 5/4 Calorie Assault Bike 3 Thrusters (build in weight) Strength Clean 1x1 - 3 sets of 1 Clean @85-90% of 1RM Clean * Rest 60-90 seconds between sets * Clean Grip Deadlift 1x3 3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean * Rest 60-90 seconds between sets * Workout 15 min AMRAP 15/12 Calorie EchoBike 10 Thrusters (75/55) 15/12 Calorie EchoBike 8 Thrusters (95/65) 15/12 Calorie EchoBike 6 Thrusters (115/75) 15/12 Calorie EchoBike 4 Thrusters (135/95) 15/12 Calorie EchoBike Max Squat Clean Thrusters (155/105) in the remaining time * Score is total reps of Squat Clean Thrusters at (155/105). Modified 15 min AMRAP 5 Rounds 10/8 Calorie Bike 10 Dumbbell Thrusters (light) -into- Max Dumbbell Squat Clean Thrusters (light-mod) in the remaining time. * Score is total reps of DB Squat Clean Thrusters Target number of Squat Clean Thrusters: 24+ reps Minimum number of Squat Clean Thrusters before scaling: 15 reps Mobility No Measure 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Tricep lacrosse ball smash (each side) |
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