FRIDAY 160819
Thruster, 5,3,1,1,1 Repetitions (Use Rack – Go Heavy!)
Calculate 60, 70 and 80 Percent of 1RM Load
Rest as needed then,
For Maximum Speed and Power!
On a 3:00 Running Clock,
Run 200 Meters
5 Thrusters (80% of 1RM)
As Many Burpees As Possible
Rest up to 3:00 then,
On a 5:00 Running Clock,
Run 400 Meters
7 Thrusters (70% of 1RM)
As Many Burpees As Possible
Rest up to 5:00 then,
On a 7:00 Running Clock,
Run 800 Meters (Big Loop)
9 Thrusters (60% of 1RM)
As Many Burpees As Possible
Note: Todays workout encompasses the “Threshold” principle we are accustomed to working with for gymnastic movements. In our session today, the weight Threshold will decrease, as the volume increases. This is a potent combination! Come with your “A-game” it’s gonna be a good one. On the Sprint Rounds, the barbell will begin on the ground and require a Power Clean. Your “score” in each workout is the number of Burpees completed, multiplied by the amount of weight used on the set of Thrusters at each round.
Strong MIND – Strong BODY – Strong SPIRIT
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“The breath is the link to the body, and to the soul. Therefore, moving the body with the breath can activate the spirit, in CrossFit, Yoga, and Martial Arts.” – Mark Divine during the Kokoro Yoga 2 Week Teacher Training Intensive
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