Thursday Workout: Strength Day v3

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A. Back Squat, 5-5-5-5-5, same as Monday (70 sec rest, same weight)

B. Shoulder Press, 3-3-3-3-3 (5-10# heavier than last week), 70 sec rest between sets

Strength days are important to improving your performance in CrossFit and increasing your metabolism. Don’t skip out on these days!


50 Good Mornings with Empty Barbell (or 50 Back Extensions) – break up into sets of 10-15 reps at controlled tempo.


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11 thoughts on “Thursday Workout: Strength Day v3

  1. BS: 165#
    SP: 80#

  2. FS: 205# x2, 210# x2 (working in #s is weird, hard to do 94kg..)

    SP: 90-90-95-95-100# (wasn’t really sure about what to do)

    Thanks for the class, Dave! These are my favorite kind of CrossFit workouts 😛

    1. thanks for being my partner, James

  3. 215#
    110# (5 reps)

  4. bs: up to 265
    SP: 155

  5. BS: 200#
    SP: 135#

  6. BS: 215#
    SP: 125#

  7. BS: 160#
    SP: 80#

    OPT test WOD – 4:23
    row 250m
    15 kb swing (35#)
    25 burpee
    15 kb swing
    row 250m

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