Crossfit Thalwil – CrossFit
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
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