*Day 11 nutrition challenge!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Fleeting thoughts
AMRAP 20
5 Pull-ups
10 Single arm dumbbell thrusters (50,35) 5R/5L
15 Ab-mat sit-ups
20 double unders
Option 2:
AMRAP 20
5 Pull-ups
10 Single arm Kettle bell thrusters(40,25) 5R/5L
15 Ab-mat sit-ups
20 double unders
Option 3:
AMRAP 20
5 Ring rows or bar/box assisted
10 Single arm Kettle bell thrusters(30,20) 5R/5L
15 Ab-mat sit-ups
40 singles double unders
*Scale load as needed
Post WOD:
Banded overhead distraction 2 minutes per side.
CFS Brief:
*Day 11 nutrition challenge! If your not getting the results your looking for you must take a look at what your eating and make a change, your life depends on it.
CrossFit Opens start in 40 days
Nice crew at the 6:30 today. Thrusters aren’t my friend, so I actually spent the morning just working on back squat strength by myself, without being under WOD pressure.
Did sets of 5 to or just below parallel.
95-105-115-135-155-165-185-200. Knee felt really good but stopped at 200 just to be safe.
Then did some split jerks…just singles, and out of the rack…95×3, 135×1, 165×1.
Fleeting Thoughts: 9+17 | 30# DB | 40 Singles
Great WOD to keep moving. The thrusters were good and definitely keep you honest. Pull Ups, Sit Ups, And Jump Rope are a few of my favorites 😬 Becka and I jumped in on the 7:30 class Tabata and did Handstand holds. Great class Hanna!!
On the 2 minutes for 10 rounds.
5 strict pull ups
10 1 arm thrusters
15 abmat sit ups.