Strength
Thruster 1 Rep Max lift
Conditioning
For time:
Row 1000 m
50 Thrusters 45/35 lbs
30 Pull-ups
Tag: row
Friday 4th July – Christine
Deadlift
4 x 3 @ 80%
1 x 3+ using 80%
Conditioning – Benchmark
3 RFT (Rounds for Time)
500m Row
12 Deadlift @ Bodyweight ——— or ——–3/4 Bodyweight
21 Box Jumps @ 20″ ——— or ——– Step ups
Super Saturday 8/7/17
For Time:
1 Block Run
21 Clean & Jerk 62.5/40kg
21 Toes To Bar
2 x 400m run
15 Clean & Jerk 62.5/40kg
15 Toes To Bar
400+200m Run
9 Clean & Jerk 62.5/40kg
9 Toes To Bar
Please remember scaling for other modes
Row 1250m/850m/700m
Assault Bike 60/50, 45/35, 30/20
Ski 1000, 800, 600m
