Workout 8.20.14

Nickname: Thursday Shmursday.

Main – CrossFit

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Warm-up

(No Measure)

Jackie “Lite”:

500m Row
25 Empty Bar Thrusters
15 Pullups/Negatives/Ring Rows

Strength

Shoulder Press (6-4-2-6-4-2)

Set 1- 60%
Set 2- 70%
Set 3- 80%
Set 4- 70%
Set 5- 80%
Set 6- 90%

Metcon

Metcon (Time)

For time:

20 Double Unders/60 Singles
40 C: Inverted Pushups 20″, P+F: From Knees
40 Ab Mat Situps
40 Goblet Squats C: 70/50 P: 50/35 F: 35/20

60 Double Unders/ 180 Singles
20 Pushups
20 Ab Mat Situps
20 Goblet Squats

100 Double Unders/ 300 Singles
10 Pushups
10 Ab Mat Situps
10 Goblet Squats

Feature Video

CrossFit Class Workout