CrossFit
Strength/Skill
3 X 5 Thruster
Start with a moderate load and work up to a moderately heavy load while maintaining full control. Barbell starts from the floor today for the strength portion if you are proficient enough at the clean.
Jackie
1000m Row
50 Thrusters (45/35)
30 Pull-ups
Fit Jackie
1000m Row
50 Thrusters (35/15)
30 Pull-ups
One of our favorite Girls today. Here is your chance to hit a new PR or set a score on a baseline WOD we will repeat one day in the future. Jackie is fun because she is fast and although it looks different it really isnt a lot of volume. Its a real burner of a WOD. Here are two different strategies that I think work well depending on the type of athlete you are. You can come out Hot on the Rower, shoot for something just slightly slower than your 1k PR pace then just keep the intensity into the Thrusters and Pullups. You should be able to get through them in pretty fast, some will go unbroken but most should be around 2-3 sets. A different strategy would be start the row paced and slowly try to accelerate throughout the workout.
Boot Camp
3 ROUND
3:00 STATIONS
1:00 Rest b/t Stations
STATION 1
1:00 Air Squat
then...
2:00 Max Cal Bike
STATION 2
1:00 Sit-ups
then...
2:00 Max Double Unders
STATION 3
1:00 Air Squat
then...
2:00 Max Hollow Rocks
STATION 4
1:00 Sit-ups
then...
2:00 Max Shoulder Press