FRIDAY 190208

Thruster 5,3,1,1,1 Repetitions (From the Rack- Achieve 1RM)

Rest as needed then,

“Sprint Jackie”

Concept 2 Row 500 meters
30 Thrusters (50% of 1RM)
20 Pull-ups

Note: Thruster weight on “Jackie” for men and women is 50% of your 1RM Barbell Thruster. The goal for the strength component today is to work up to a Bodyweight Thruster. How many of our Athletes can achieve the strength goal and also perform “Sprint Jackie” in 6:00 or less? Compare todays time and weight to September 27, 2018. 

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Friday Special Programs 

CrossFit Amundson Strength and Olympic Lifting (8AM – 9AM at HQ) 

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