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Monday 12042023

WARMUP

WHITE BOARD


STRENGTH


STRENGTH I

EMOM 12:

3 back squats

– Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets).


WOD

RX

AMRAP 7:

3-6-9-12… etc.

Thrusters (65/100 lb)

Chest-to-bar pull-ups

Level 2

AMRAP 7:

3-6-9-12… etc.

Thrusters (55/75 lb)

Kipping pull-ups

Level 3

AMRAP 7:

3-6-9-12… etc.Thrusters (35/45 lb)

Jumping chest-to-bar pull-ups



INTENDED STIMULUS

  • Into the round of 15.

  • Unbroken thrusters through the round of 9 reps.

  • Chest-to-bar pull-ups in sets of 3 or more.

  • Final workout of the 2018 CrossFit Open.





SKILL WORK

Post-workout:

3 sets:

5-15 GHD sit-ups–

Rest 1:00-2:00 between sets.

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