Week 12 Day 2

26.2 CrossFit – CrossFit

Warm-up (No Measure)

2x Through:

:30s Hollow Hold

:30s Arch Hold

1x Run 1 Lap

2x Through

High Knees

Butt Kickers

Duck Walk

5x Kipping HSPU

Shoulder Press (5@40% 5@50% 5@60% of tr max)


Thruster (3RM)

Build up to a heavy 3 rep max thruster. Go HEAVY!

Metcon (Time)

10-8-6 Reps of


Box Jumps 30/24

<7 Min
For your weight on your thruster use 70% of your 3RM. So if you hit 200# for a set of 3, then 200x.7 = 140 … so you’ll use 140# for the metcon

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