Saturday 5/3/2014 CrossFit Workout of the day
Warm up
3 sets
30 secs each
Hollow rocks
High Knees
Air Squats
Spider-Man stretches
Workout prep
3 sets
Each partner
10 thrusters
10 Hang power Cleans
Build up to working weight for each. Then start with the thruster weight
Training
“Rocket Power”
In teams of two
1 partner works at a time
Divide the work evenly
4 rounds
RD 1 and 3
7 Min AMRAP
30 Thrusters (95/65)
30 Sit ups
RD 2 and 4
7 Min AMRAP
30 Wall Balls (20/14)
30 Hang Power Cleans (115/80)
2 Min Rest Between each round
Score is total # of rounds completed.
Scale options
Thrusters Scale weight or sub w KB’s
Scale reps
Hang power cleans scale weight
Sub w Plate Ground to over head
2014 05 02