Monday 09042023
- crossfitquispamsis
- Sep 3, 2023
- 1 min read
STRENGTH
EMOM 14:
1 clean– Increase loading across as many sets as possible.– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.– Attempts may be power cleans or squat cleans.
WOD
RX
9-15-21-27 reps for time:
V-ups
DB thrusters (20/30 lb)–
Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.
SCORE:
TOTAL TIME
LEVEL 2
9-15-21-27 reps for time:
Tuck-ups
DB thrusters (15/20 lb)–
Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.
SCORE:
TOTAL TIME
Level 3
9-12-15-18 reps for time:
Anchored sit-ups
DB thrusters (10/15 lb)–
Perform 6 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.
SCORE:
TOTAL TIME
SKILL WORK
Pre-workout:
Every 2:00 x 4 sets/arm:
1 DB power clean
1 DB power snatch
1 DB thruster
1 DB overhead squat
– Complete the complex on each arm once every 2:00.
ABOUT THE WORKOUT
INTENDED STIMULUS
9:00-15:00.
Shuttle runs in 1:00-1:30.
Round of 9 thrusters unbroken, round of 15 in 1-2 sets, and rounds of 21 and 27 in 2-3 sets.
15+ V-ups/1:00 pace.
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