Strength
5-5-5-5-5- Thrusters (65% of Max)
After
3×25 Weighted Situps (Anchor Feet with Kettlebells or Dumbbells and Use Medicine Balls for Weight)
[youtube=http://www.youtube.com/watch?v=kcEalVkg0bw&hl=en&fs=1&]
Charlottesville's most experienced functional fitness and weightlifting center.
I have a sprint triathlon on Sunday, and I was thinking Thursday will be my last day of CrossFit for the week. Should I do the heavy thrusters?
Chris, I wouldn’t recommend doing heavy stuff that soon before a race. You won’t have adequate time to heal. Then again, a sprint triathlon should be cake, so go ahead and do it 🙂
20 (cheating) – 4 – 3 – 2 – 3 – 2 – 2 – 1 = 7 rounds
8 – 6 – 3 – 3 – 2 – 2 – 2 = 7 rounds
Thrusters 89#
For the situps we did medicine balls overhead w/ 30 sec rest between sets
3:41 / 14#
Landon, did you include the rest in the time?
Thrusters 55#
Justin and rest of morning class,
Your total time was with 30 seconds of rest between each set.
No need to time the situps — just go as heavy as you can for each set. If the med ball isn’t heavy enough, use a dumbbell.
121 x 5
Great work to the afternoon class. Peter, Jeff, Neil, Courtney, and Chris were all looking really strong today.
55, 55, 55, 60, 65#
10# med ball for situps.
thrusters 89-89-89-89-94#
14# med ball for situps
now crush that sprint Tri!
5×45# DB thruster.
111#
67,72,77,89,89
thrusters: 45# 1st set, 50# for rest
situps: 20# dumbbell
121, 126, 126, 126, 126
situps: 35# dumbbell (barely completed the final set)
111# working up to 126#, Thanks Forney!
3×25-35#
Rest as needed
89 – 94 – 99 – 104 – 104
I need to do more weight next time
1 set @ 35, 2 sets @ 25
From Pittsburgh – 80/80/80/80/85