Warm-Up:
Coach’s choice
WOD prep:
Prep the thruster to WOD weight.
*Choose a load where your first round of 9 thrusters unbroken. The 15’s & 21’s in 3 sets or less.
WOD:
“CrossFit Main Site” or choose a WOD you missed this week!
For time:
Run 1 mile
9 thrusters (115,75)
Run 800 m
15 thrusters (same)
Run 400 m
21 thrusters (115,75)
Option 2:
(95,65)
Option 3:
(75,50)
Post WOD:
Foam roll for 5 minutes
CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
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The 2020 CrossFit Open is here. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
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CrossFit Main Site: 22:07, 40#
I was hoping to go heavier on the thrusters, but I was still feeling 20.1 from Friday, so I ended up using 40# and still needed to break the 21 into 3 sets.
Since starting CF in July, the longest I’ve had to jog in a WOD is 400m. Yes, I’ve done multiple 400m in a single WOD, but I haven’t jogged a mile without stopping since high school. The mile worried me going into today. I gave it a try and successfully jogged a mile (no walking) for the first time in 25 years this morning! Thank you to everyone at 7:30AM for the encouragement. 🙂
Great job Jamie! Your hard work is paying off!
Repeated 19th Hole. 15 cal ski, 8 #185 dead lifts. 8 box hspu’s. 12 burpees.