Friday Workout: Thruster, Intervals

Please note our Labor Day Schedule (September 7):

  • 11am: Essentials
  • 12pm: CrossFit Make-up (will be a suggested “Hero” WOD)

Potluck at the gym tonight starting around 630PM!

11219311_10152950467036751_6300548136289790912_n

STRENGTH

Thruster, 4×4, building in weight each set

WOD

Level 1

Max Rounds in 3 Minutes:

  • Hang Power Clean (65/35) x 3
  • Box Jump Step Down (18/12) x 6
  • Row x 150m (or Run x 100m)

*Rest 1 Minute, Repeat for 3 Total Sets

Level 2

Max Rounds in 3 Minutes:

  • Power Clean (185/135) x 3
  • Box Jump Over (24/20) x 6
  • Row x 150m (or Run x 100m)

*Rest 1 Minute, Repeat for 3 Total Sets

ANNOUNCEMENTS/UPCOMING EVENTS

1. September 4: First Friday Potluck at the Gym!

2. September 11: Join us for Fridays After Five!

3. Dominique is competing in the 2015 Harvest Queen Autumn Strongwoman Competition on September 5!

4. Competition Class Starting back up September 6!

One Comment on “Friday Workout: Thruster, Intervals

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s