WEDNESDAY 150204
Thruster 5,3,1,1,1 Repetitions. Go heavy and set a new 1 Repetition Max.
Rest as needed then,
From 0:00-3:00
2 rounds of:
10 Thrusters, 75 / 55 lb.
10 Lateral Bar Over Burpees
From 3:00-6:00
2 rounds of:
12 Thrusters, 75 / 55 lb.
12 Lateral Bar Over Burpees
From 6:00-9:00
2 rounds of:
14 Thrusters, 75 / 55 lb.
14 Lateral Bar Over Burpees
Continue as long as possible.
Note: This is an incredible stimulus. The Burpee and Thruster pair together in an “Oh so good way!”. How many people can Rx’ this workout and make it to round 4 (16 Thrusters / 16 Burpees) while at the same time, achieving a Bodyweight Thruster?
______________
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete up to 5 Rounds of this Circuit.
Assault Bike, 1:00 at 50 – 70 RPM
30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups
Rest up to 2:00 between rounds.
Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)
Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)
_______________