Main – CrossFit
SKILL
Warm-up should include mobility for the front rack.
Spend 15 minutes breaking down the thruster using the progressions
-Front squat
-Push press
-Thruster
Warm up to the weight for the workout.
WOD
AMRAP in 9 minutes, of:
20 Double unders
3 Thruster (30kg/42.5kg)
3 Chest-to-bar pull-ups
20 Double unders
6 Thruster (30kg/42.5kg)
6 Chest-to-bar pull-ups
20 Double unders
9 Thruster (30kg/42.5kg)
9 Chest-to-bar pull-ups
(The double unders stay at 20 reps, the Thrusters and Chest-to-bar pull-ups increase by 3 each time..so the sequence would continue.. 12,12 15,15 18,18, 21,21).
SCALING
60 Singles
Reduce weight
Pull-ups/ Ring rows
