Thursday 180322
11min AMRAP:
-7 Thrusters 95/65 RX+ 115/75 MRX 75/55
-6 C2B MRX Pull-Ups
**Catch = start with and at the top/start of every minute complete 3 Burpee Box Jump Overs**
-3 Burpee Box Jump Overs 24/20″ MRX 20/18
Post rounds and reps to responses.
Strength: Thrusters
Up to 185#
WOD w/strict pull-ups and 95#
6 rds + 5 thrusters
Thrusters from rack
3-3-2-2-1-1-1 @ 45-55-65-75-85-90-95
WOD w/55# & burpee box step up/overs
5 rds even
Core Dev:
10 renegade rows 10#dbs
20 GHD sit ups
1 min hi plank
1 min low plank
40 butterfly abmat sit ups
Strength: Thrusters
3@155#
3@175#
2@205#
2@225#
1@245#
1@265#
1@285# (turned into a front squat only)
WOD RX+
6 rounds plus 7 Thrusters
15-12-9-6-4
DB hang clean and jerks
Strict pull-ups
10-8-6-4-2
Cal assault bike
Strict toes to bar
EMOMx10 w/Mere and Georgie:)
DB OHS to lunge
Handstand walk
Thrusters
3@115
3@125
2@135
1@145
1@155
1@165(PR)
WOD..modification of Saturday’s WOD since I won’t be there!
2k bike
21DL@65#
15 DB power snatch (35#’s)
3 strict MU’s
2k bike
21 hang power cleans
15 S2O
3 strict MU’s
2k bike
21WB
15 strict HSPU
3 strict MU’s
time=21:27
Bike took absolutely FOREVER!! Should have ran those 800’s! Fun 9:30 ladies class!
Crossfit Liverpool
Buy in
3 bear crawl races
3X
Long jumps 50’
Side shuffle 50’
Box jump overs 50’
10 calf raises
15 min establish max box jump – 36”
WOD 4 rounds for time
15 box jumps (30”)
400 m run
(14:53)
After party:
3 rnds
1 min high plank ring holds
Max spiked hollow rocks (20, 20, 25)
2 rnds
10/10 Banded press
10/10 wall ball side pass
25 ghd sit-ups
Thrusters
135-155-185-205-225
Wod: w/45lb DB’s
7 DB thrusters
6 Alt DB snatches
Core completed
Thrusters
3@95-3@135-2@155-2@175-1@195-1@210-1@220(f)
WOD
11.6/18.5
– 93 reps
Rd of 15s + 3 thrusters. Wouldn’t mind doing this one again.
Same as chad
5 1/2 rounds
Thrusters
Up to 195