BurnX WOD – 9/24/16

Metcon (AMRAP – Reps)

AMRAP 6

Ring row

Push-up

Air Squat

5-10-15-20——

Rest 1 min

3 rounds

Metcon (Time)

GHD sit ups x15

x6 dumbbell Thrusters

4 RFT

Workout of the Day

CrossFit

  • CrossFit WOD – 6/23/18

    Thruster (15 min to build to a 3RM)
    Warm-up
    Run 200m Forward

    Run 200m Backward

    Air Squat

    x5 Slow Tempo

    x5 Fast Tempo (catch the bounce)

    Sword Stretch x20 sec

    Thruster Progression:

    Press x5

    Push Press x5

    Front Squat x5

    Thruster x5
    Fast and Heavy (Time)
    For time, fast and heavy:

    21 dumbbell thrusters

    Run 400 meters

    18 dumbbell thrusters

    Run 400 meters

    15 dumbbell thrusters

    Run 400 meters
    Scaling

    As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

    Beginner Option

    For time, fast and heavy:

    15 dumbbell thrusters

    Run 200 meters

    12 dumbbell thrusters

    Run 200 meters

    9 dumbbell thrusters

    Run…

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