Let me tell you - Wednesday August 16/17
Let me tell you about CrossFit
This video never gets old and is still just as true today as the day it was made!CrossFit is making people better!What is CrossFit to you?https://www.youtube.com/watch?v=mlVrkiCoKkg
Wednesday August 16, 2017
Focus:
THRUSTER SPEED LADDER -
3 MIN CAP- choose 1
Heavy:95/65 @ 5 reps135/95 @ 4 reps155/105 @ 3 reps185/135 @ 2 reps205/145@ 1 rep.Middle: 75/55 @ 5 reps95/65 @ 4 reps115/75 @ 3 reps135/95 @ 2 reps145/100 @ 1 rep.Light:55/35 @ 5 reps65/45 @ 4 reps75/55 @ 3 reps95/65 @ 2 reps115/75 @ 1 rep.
Workout Of the Day:
12 Min Amrap:9 dumbbell thrusters 35/201 - 15-foot rope climb.
Lvl 2 Fitness
12 Min Amrap:9 dumbbell thrusters 35/203 - hanging foot wraps.
Lvl 1 Technique
12 Min Amrap:9 dumbbell thrusters 20/153 lay to stand - full plank.
Lvl 4 Competitor
12 Min Amrap: Wearing a 20lb weight vest9 dumbbell thrusters 35/20 ( Unbroken sets or 5 burpee penalty)1 - 15-foot rope climb.
Cash Out:
3 laps lunge walk.Check back each night at 8pm for the next days WOD.
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