CrossFit WOD, February 1, 2019

Thruster Row ThrusterInspiration”In short, a straightforward and good person is like a smelly goat, you know when they are in the room with you.”
-Marcus AureliusWarm-upWarm-upI. Heartrate:
3 Rounds
200m Row or Ski (use this as a time trial in round 3 to make sure this distance will be optimal for the metcon.)
5 Front Squats
5 Push Press

II. Specific
Thruster cycling: timing the re-rack and decent
3×3 *build each set

III. Skill/Strength
10 minutes to find a heavy set of 3 Thrusters (cycled)
*load is not the focus, but rather controlling the bar throughout the movement (cycling).MetconMetcon (AMRAP – Reps)5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.
Men: 65 lb.
Women 45 lb.Scaling: reduce the reps, load and distance so you have at around 30 seconds for the second set of thrusters. Score only the reps of the 2nd set of Thrusters.Metcon (AMRAP – Reps)5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.Scaling: reduce the reps, load and distance so you have at around 30 seconds for the second set of thrusters. Score only the reps of the 2nd set of Thrusters.Optional Accessory WorkA. Sign up for the Open online, or at the front desk.
B. Bulgarian Split Squats 10-10-10 each sideNewsWhat time will you be on? The Creightonadors? Vicious & Delicious? Kittlebell Swings 2.0? The Open Crashers? Tonight we find out! Join us for the TFA Intramural Draft at 6:30pm

The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

Tonight is draft night!

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