“Thrusters & Burpees…”

Posted: January 19, 2018 in Uncategorized

 

Image result for crossfit i hate thrusters

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***BUT 1ST… THERE WILL NOT BE A 10AM CLASS TODAY!!! I REPEAT… THE 10AM CLASS IS CANCELLED TODAY!!! Don’t Be That Guy Or Gal Bangin’ On The Door… Cuz Ain’t Nobody Home!!!

Alright…

Get Ready To Get Down & Dirty With Thrusters & Burpees…

And Some Jump Ropin’…

‘Nuff Said…

Happy Friday!!!

***Don’t Forget… Finish The Week Strong This Saturday Morning @ 9AM For Our 3rd GRID WOD Of The Year!!! Be Sure To Sign Up On ZenPlanner & Be @ The Box By 8:45AM… Thanks!!!***

ALRIGHT… HERE WE GO!!!

Strength… “Rest Day”!!!

MetCon… 35 Min TIME CAP!!!

***Sub 25 Mins “Rx’d” Is Do-Able… It’s Gonna Hurt Like Hell… But It’s Do-Able…***

***For This WOD… If You Cannot Perform The “Rx’d” Weights… Start Off Light & Try To Add A Little Weight For Each Cycle… Using The Rack Is Optional… I Know Some Of You Like To Just “Cluster” Your 1st Rep… MOD For The Dubbs: Coaches Choice…***

***What The Heck Are “Real” Burpees?!?! Come In & Find Out!!! Even If You Do All The “Rx’d” Weights… But Perform 1 “Fake” Burpee… Your Score Won’t Be “Rx’d”… Honor System!!!***

For Time:

***Rx’d: M-95lbs/F-65lbs…***

54 Double Unders…

21/21…18/18…15/15:

Thrusters/”Real” Burpees

****************************************

***Rx’d: M-115lbs/F-85lbs…***

36 Double Unders…

15/15… 12/12… 9/9:

Thrusters/”Real” Burpees

****************************************

***Rx’d: M-135lbs/F-95lbs…***

18 Double Unders…

9/9… 6/6…3/3:

Thrusters/”Real” Burpees…TIME!!!

3…2…1…GO!!!

Mando

Image result for crossfit thrusters

Image result for crossfit burpees

Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat… Done!!!

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press… Done!!!

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week… Done!!!

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift… Done!!!

Friday: Strength Rest Day!!!

Saturday… 9AM: GRID 03…

Sunday… Active Rest Day… Get Out & Do Something!!!

Image result for crossfit so many burpees

1.18.2018 WOD & Scores…

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