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Run dip Thruster

17
Mar

Run dip Thruster

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Clean and Jerk (EMOM to failure)

Start at 60% of 1RM.
Increase 20lb for men 10lb for women every minute until failure. Score is heaviest successful lift.

RX+ does a 9 min EMOM of muscle ups BEFORE the CnJ EMOM (divide saturdays score by 9 and do one every min for 9 min)

Metcon

RunDipThruster (Time)

3 rounds

400m Run
7 Dips (not rings)
7 Thrusters (@55% of todays CnJ 1RM)
RX+ Does 5 rounds, must use rings, and has to have a 1sec pause at the bottom of each dip

Super Friend Stretching

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