Wednesday, December 21, 2016

CrossFit Workout - Thursday 12/22/16

Thruster, find your 5 rep max or 1 rep max, your choice

Start with 5 reps with an empty bar, increasing each set as long as form allows.  You must reach sufficient depth and lock out completed overhead on each rep.

Warmup:  3 rounds of 300 meter row, 10 back extensions, 10 KB thrusters, 10 burpees
Mobility:  Coach's Choice

Conditioning WOD: Tabata wall ball shots, max reps, to 5:00 on the clock (finish with 30 second final round)  Record total reps.  It will finish like this, 4:00 to 4:20 work, 4:20 to 4:30 rest, 4:30 to 5:00 work, TIME!

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

No comments: