Crossfit – Wed 18th
Workout of the day:
Technique & Development: Training “FRAN”
A1: Thrusters @ 31X1; 7,5,5,3,3 Reps; 30 Sec Rest (Total is 5 Sets)
A2: Death Stretch 30 Sec Each Side; 3 Sets (Rest is time to reload)
* Each set of THRUSTERS must GO UP in load. The first 2 sets can be warmup, last 3 should be HEAVY work while maintaing TEMPO and MECHANICS.
B1: Strict or Weighted Pull Ups @ 51X1; 3-4 Reps; 30 Sec Rest; 5 Sets
B2: Shoulder Stretch (30 Sec Each Side); 5 Sets (Rest is time to reload)
Part 1: 21 Thrusters (95/65) 21 Pull Ups FOR TIME REST 5 MINUTES
Part 2: 100 % MAX EFFORT ROW for EXACTLY THE TIME IT TOOK YOU TO COMPLETE PART 1.