CrossFit – Fri, Oct 24
General Warm-up
AMRAP 22 Minutes (AMRAP – Rounds and Reps)
Intensity Day
3 Shuttle Runs*
1 Rope Climb
6 Thrusters 95/65lbs
Rest :30 between rounds
*1 Shuttle Run = 25 meters out, 25 meters back.
Athletes who can go legless on rope climbs may choose to do so. “RX” is leg assisted.
Bench Press (“Bench Press – Heavy
1 @ 85%
4 @ 80%
3 @ 85%
2 @ 90%
AMRAP @ 95%
Warm up to a single heavier than your set of 4, then make sure you are moving all reps with the kind of speed on the way up needed to get stronger.”)
“Thunderstruck” Shuttle Runs
*Play the ACDC song “Thunderstruck”. Everyone starts shuttle running, and when the lyric “thunder” or “thunderstruck” is played, athletes perform 1 burpee or 3 air squats (alternate).
Use a 25-50’ length for shuttles.