Wednesday December 7, 2022

7
Dec

Wednesday December 7, 2022

CrossFit

Main

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
E90 sec. x 12 sets (18 min)
Lvl6/5: Begin at 40% of 1rm PP and build in 5% jumps to 90-95%
Lvl4/3: Begin at 35% of 1rm PP and build in 5% jumps to 80-85%
Lvl2/1: Begin at 30% of 1rm PP and build in 5% jumps to 75-80%

QuickFit/Longevity

Main

A. SLIPS WU- same as CF group class
B. EMOM x 10 min: 3 double DB/KB thrusters
*try to increase load every other round to a solid heavy set of 3.