Monday Workout: Back Squats, Row, Thruster

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STRENGTH

Back Squat, 4-6 x 4 sets, 30X0 Tempo, rest 2 minutes between sets

Notes: Build in weight each set as possible

WOD

Level 1

3 Rounds for Time of:

  • Row x 200m
  • Thruster (75/45) x 12

Level 2

3 Rounds for Time of:

  • Row x 250m
  • Thruster (95/65) x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1. Gymnastics Skillz Class!

6 thoughts on “Monday Workout: Back Squats, Row, Thruster

  1. BS: 120#; WOD: 7:16 (55/45# thrusters)

  2. @ Crossfit addict

    1×3 50% 115#
    1×3 60% 135#
    1×3 70% 155#
    2×3 75% 170#

    core work: tabata abmat sit up

    2 rounds for time:
    50 cal row
    40 double unders
    30 wall ball
    20 box overs
    10 hspus
    18:04rx

  3. Strength work = back squats

  4. BS- up to 150# (last round probably not below parallel)

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