On a 20:00 clock,
Odd Minutes = Thruster Progression (1,2,3,4,5,6,7,8,9,10)
Even Minutes = Chest to Bar Pull-up Progression (10,9,8,7,6,5,4,3,2,1)

Note: Athlete choice on the Thruster weight. The load should be fairly heavy yet allow consecutive repetitions through at least round 7. A great goal would be 115lb. to 135lb. for men and 75lb. to 95lb. for women. As an example on the flow of the session, on minute 0:00 – 1:00 the athlete will do 1 Thruster and rest the remaining time. From minute 1:00 to 2:00 the athlete will do 10 Chest to Bar Pull-ups and rest the remaining time, etc.

Josh is a warrior!


Thursday Schedule

  • CrossFit at 6AM, 8AM, 10:30AM and 4PM
  • Teenager Class at 3PM


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