Blog Search

Thrusters & Dubs (11/8/17)

By: 0

GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
20/15 calorie machine
14 alternating dumbbell snatch
8 single arm dumbbell thrusters (each side)
Finish with:
90 second hip capsule stretch (each side)
20 scorpions

Strength: Sumo Deadlift (every 1:30)
5×6 @70%

MetCon:
CrossFit:
12-9-6-9-12
thrusters (95#/65#)
48-36-24-36-48
double unders
*15 minute time cap
scaled: single unders + 5 burps OR half the amount of double unders

CrossFit Lean:
For Time:
2K row
50 alternating dumbbell snatches (50#/35#)
*15 minute time cap