thrusters Archives | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
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Strength

Floor press: 10 x 3 at 60%
Rest 30 seconds between sets

WOD

“Daniel”

50 pull ups
400 m run
21 thrusters 95/65 [50% of PP]
800m run 21 thrusters
400m run
50 pull ups

Strength

Front squat: 10 x 3 @ 65%

Rest 30 seconds between

Accessory 

5 min: kettlebell long cycle (heavy as possible)

WOD

“Jackie

1000m row

50 thrusters 45/35

30 pull ups 

 

Strength

1 rep max front squat:

10 @ bar

6 @ 40%

4 @ 60%

2 @ 80%

1 @ ++

1 @ ++

Accessory 

50-100 banded goodmornings

50-100 GHD sit ups (sub toes to bar)

WOD

10 min EMOM (every min on the min):

Even – 5 thrusters 135/95

Odd – :30 over the bar burpees