18th November 2018
WOD WOD, November 19, 2018
Thrust we Must
Warm-up
Hang Clean (Weight)
15 Minute Open Window
Build to a heavy set of 3
No more then 7 sets required
*Option : Hang Squat Snatch
Hang Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
CROSSFIT
8 Minute Ascending AMRAP
3-6-9-12-15-18…
Bar Facing Burpee
Thruster 42.5/30kg
OPTION
BB: Reduce load –
BFB : Nurpee / Step over
This is a a fast paced workout and should be hit with a full head of steam. If you overload the BB – you will be looking at it for the majority of the 8 minutes…not what we want… light and fast will hit the sweet spot !
COOL DOWN
A) Quad Roll
B) Couch Stretch
B) Couch Stretch
B) All things cleans 🙂