Tag: thruster

Blog

Crossfit 911 – WOD – September 3, 2012 (Labor Day!)

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Strength WOD Bench Press (Dynamic Effort) -8×3 @ 60% of 1rm.  No more than one minute rest. Back Squat (Max Effort) -10 minutes to beat last weeks 3rm. WOD 12 minute ladder 1 Thruster 15m Barbell Overhead walk 1 Back Squat 15m Barbell Overhead walk 5 Burpee Penalty every time barbell touches the floor. Rx: […]

Crossfit

Crossfit – Day 1 (for real)

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Strength WOD Front Squat -10 minutes to beat last weeks weight Close-grip Bench Press -10 minutes to beat last weeks weight       WOD 3 Rounds for time of: 15 Back Squats 95/65 (RTG: 135/95) 1 Rope Ascent 15′ 15 Thrusters 95/65 (RTG: 135/95) 1 Rope Ascent 15′ ———————————————————————————————————————————- My Results: – Close-Grip Bench […]