Tuesday, September 16th

Luke and Lucca

Luke and Lucca

Great job on the Snatch and Squat PR’s today. If you have a video email it to crossfit@thorbeckes.com

Fitness
Strength: Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible. If you cant do 3 strict pullups and 3 ring dips, then work on those instead)
Minute 2 – Handstand Walk x 15-20 Meters (scale with shoulder touches from pike on a box)
Minute 3 – Unbroken Double-Unders x 50 reps

WOD: Complete as many rounds and reps as possible in 15 minutes of:
155/105 lbs Power Cleans x 10 reps (scale with med ball cleans or kettle bell swings)
Pull-Ups (C2B) x 10 reps
Burpees x 10 reps
————————————–
Performance
Strength: Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible. If you cant do 3 strict pullups and 3 ring dips, then work on those instead)
Minute 2 – Handstand Walk x 15-20 Meters (scale with shoulder touches from pike on a box)
Minute 3 – Unbroken Double-Unders x 50 reps

WOD: Every 5 minutes, for 25 minutes:
Row 500 or run 400 Meters
15 Strict Handstand Push-Ups
20 Ring Dips
Complete each set as quickly as possible. Note times for each set. If you struggle to complete the handstand push-ups, adjust the reps so that you have a reasonable shot at getting through them and the ring dips in the 5 minute period.

Extra Credit:
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531