Skill Of The Day (SOD)
Heavy Thruster Development and Points of Performance
During our Skill Development Training, we will review the points of performance for the Heavy Thruster. Special attention will be paid to the transfer of energy to the Barbell through the heel and shoulder, as well as completion of “Triple Extension” through the ankle, knee and hip, before the Barbell leaves the shoulder. The SOD will lead directly into our daily workout.
Workout Of The Day (WOD)
Thruster 5,3,1,1,1 Repetitions
Rest as needed then,
On a 5:00 Running Clock:
Row 500 Meters
Immediately Followed by As Many Repetitions As Possible of Thruster
Note: For the Heavy Thruster, use the rack. After warming up, let set’s 5 and 3 be Repetition Max Efforts. Use the three single repetitions to incrementally add weight for a new 1 Repetition Max Effort. For the AMRAP, Barbell will start on the ground. Use exactly 50 % of your 1 Repetition Max for the Barbell weight. On the AMRAP, every repetition and pound count as a point.
1200 Meter Team Sled Push
Tuesday Special Events
1:30 PM – 2:30 PM CrossFit Amundson Endurance Workout
6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga
7:00 PM – 8:00 PM – CrossFit Technique and Foundations Class