Thursday March 10 , 2022

9
Mar

Thursday March 10 , 2022

Crossfit
Main
Thruster
0-2min: 3 thruster 45%
2-4min: 3 thruster 55%
4-6min: 3 thruster 65%
6-9min: thruster 75% x 5
9-12min: thruster 85% x 3
12-15min: AMRAP thruster 95% *goal is 1+ if possible.

Core
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

Quickfit
Main
DB push press- increasing weight each round
Min 0-2/ 2-4/4-6, 3 reps
Min 6-9, 5 reps
Min 9-12, 3 reps
Min 12-15, Max reps at heaviest load.

Core
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery