Endurance:
4 x 10 min on, 2 min off
Strength:
Back squat: 5-5-5
Press or bench press: 5-5-5
Deadlift: 5
WOD:
10 minute AMRAP
10 box step ups
5 squat clean thrusters (115/75)
10 sit-ups
Tag Archive: squat clean thruster
Today’s challenge is a grab bag workout. Two Crossfit movements will be selected randomly out of a hat. Once the types of movements are determined, a rep scheme will be chosen, then a time domain will be selected.
The workout selected was …
10-9-8-7-6-5-4-3-2-1 of:
Squat clean thrusters (95/45)
Parallette pass-throughs
800m run
3 RFT: 10 deadlifts, 275lb; 50 double-unders
800m run
3 RFT: 7 dumbbell squat clean thrusters, 30lb; 10 pull-ups
800m run
25 left-hand kettlebell swings, 1.5pd
25 right-hand kettlebell swings, 1.5pd
25 jumping alternating lunge
25 mountain climbers
25 goblet squats, 1.5pd
800m run
10 Hanging Squat Clean Thrusters, 50 lb dumbbells
300 m run
15 Hanging Squat Clean Thrusters, 45 lb dumbbells
300 m run
20 Hanging Squat Clean Thrusters, 40 lb dumbbells
300 m run
25 Hanging Squat Clean Thrusters, 35 lb dumbbells
300 m run
30 Hanging Squat Clean Thrusters, 30 lb dumbbells
800 m run