Tuesday, July 26

10611012_773573556098546_2030194950_nThe online qualifier for the Cascade Classic begins August 3rd! Register by Monday August 8th and join us for a fun 3 weeks of competition! Register HERE and be sure to select Thorbeckes CrossFit as your team!

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) Every 2 minutes, for 14 minutes (7 sets):
Clean Pull + Clean + Jerk:

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

B) Every 10 minutes, for 3 sets:
From 00:00-10:00
12-9-6
Deadlifts 155/105
Handstand Pushups (scale with Pike pushups from a box or L seated DB press)

C) From 10:00-20:00
10-7-4
Deadlifts 205/135
Dips 

D) From 20:00-30:00
8-5-2
Deadlift 225/155
Strict Pullup

*Scale so you have at least 1 minute of rest.

B1) 3 sets of:
Bench Press x 8 reps (add weight to last weeks 8’s)
rest 30 seconds

B2) 3 sets of:
Bent Over Row x 8 reps (add weight to last weeks 8’s)
rest 2 minutes

B) Every 10 minutes, for 3 sets:
From 00:00-10:00
12-9-6
Power Clean 135/95
Handstand Pushups

C) From 10:00-20:00
10-7-4
Power Clean 175/125
Dips  (if you have muscle ups go from high rings. You must muscle up into the dip)

D) From 20:00-30:00
8-5-2
Power Clean 215/145
Bar Muscle Up

*Scale so you get at least 1 minute of rest 

On the minute, for 6 minutes
Even: Straight bar bicep curl x 8 reps
Odd: Skull Crusher x 8 reps

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531