Crossfit Thalwil – CrossFit

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SKILL WORK

Metcon (Weight)

Pre-workout:


EMOM 10:


1 thruster

Workout

220321 (Time)

RX

For time:


15 thrusters (43/61 kg)


30 GHD sit-ups


12 thrusters


24 GHD sit-ups


9 thrusters


18 GHD sit-ups

INTERMEDIATE

For time:


15 thrusters (29/43 kg)


30 GHD sit-ups (to parallel)


12 thrusters


24 GHD sit-ups (to parallel)


9 thrusters
1

8 GHD sit-ups (to parallel)

BEGINNER

For time:


15 thrusters (15/20 kg)


30 sit-ups


12 thrusters


24 sit-ups


9 thrusters


18 sit-ups

Cool Down

Metcon (No Measure)

Accumulate:


1:00 pigeon stretch / side

Work on Your Weakness

Metcon (No Measure)

STRENGTH I

EMOM 14:


Min. 1 | 3 deadlift


Min. 2 | 12/9 cal. row


– Increase loading and pace across as many sets as possible.

Metcon (No Measure)

SKILL I

EMOM 10:


Minute 1 | :15 ring muscle-ups


Minute 2 | :15 bar muscle-ups

Metcon (No Measure)

SKILL II

Accumulate:


2:00 L-sit hold


50 seated leg raises

Metcon (Distance)

STAMINA I

20 sets for distance:


:20 run, row, bike, or ski


– Rest :10