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Thruster

Monday 8/13

CrossFit E3Min: Back Squat 3-3-3-3 reps (12 min) Thruster 3-3-3-3 reps (12 min) 4 attempts at max L-sit hold for time (parallette) Longevity A. E3Min:...
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Wednesday 7/11

CrossFit: Test Day #2- Traditional CF Benchmark Fran 21-15-9 for time of: Thrusters Pull-ups Longevity: unweighted fran: 21-15-9 reps for time: Air Squat Ring Row...
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Thursday 6/14

CrossFit: E2Min: A. Front Squat 3-3-3 reps B. Push Press 3-3-3 reps C. Thruster 3-3-3 reps *experienced athletes can go as heavy as possible. Newer...
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Friday 5/4

CrossFit: AMRAP 10 min: ascending ladder by 1: 1 cluster-clean into thruster 1 burpee over bar 2 cluster, 2 burpee,… Longevity: 4 sets for quality:...
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Friday 2/2

CrossFit: A. Empty barbell skill work B. E1:30x15Min (10 sets) Thruster/Push Press/Push Jerk 1-1-1-1-1-1-1-1-1-1 reps A Thruster, followed by a Push Press, followed by a...
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Wednesday

CF: ‘Fran’ 21-15-9 Thruster Pullup L3: Thruster- 95/65  PU- unassisted L2: Thruster- 65/45  PU- banded L1: Thruster- 45-15  PU- ring row QuickFit: Four sets of...
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Monday

CrossFit: Thruster 1-1-1-1-1-1-1 reps All levels: Use 3-5 sets for warming up to heavy singles, then build to today’s solid heavy single Longevity: A. Front...
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Monday

Level 3: After specific warmup for each barbell movement, build to the heaviest set of 3 you can for each lift, taking ~10 min on...
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