WOD – Thursday 9 July 2015

Nathan

Nathan

WORKOUT OF THE DAY

STRENGTH

15 mins to work up to a 3RM Thruster

METCON

“Trident”

21-15-9

Front Squats 60/40kg

Burpees

 

COMPETITION TRAINING

METCON

12 min EMOM

1 min: 1-4 Strict Muscle ups

2 min: 10m Handstand Walk

3 min: 50 unbroken Double Unders

STRENGTH

Hatch Week 4-2

Back Squat

8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

Front Squat

5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%

 

 

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About AB

Crossfit Coach

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