Cycle 3 week 6 day 5

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m row

2 sets of Quadruped Thoracic rotations x 10 each side + :30 PVC external rotation/Lat stretch on bench

3 x 10 Front squat empty bar + 10 push- presses
Bottom workout is a class workout that we have performed back in September 18th. Use results to give idea for your workout strategy

Open 18.5 (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

RX 100/65

Scaled 65/45

Thruster + PU ascending reps (AMRAP – Reps)

AMRAP in 7 minutes

Thrusters #75/#45

Pull-ups

Bent Over SA Dumbbell Row (3 x 12)