3/1/17 – Unbroken Thrusters

Heather and Simon

CrossFit Performance

500m Row

12 Thrusters

12 Burpees

9 Thrusters

9 Burpees

6 Thrusters

6 Burpees

Rest 5-7:00

x3

*choose the heaviest load you can and still allow for thrusters to be unbroken. if thrusters are not done unbroken, you need to start that set over again

CrossFit Fundamentals

A. DB Thruster Review

+

AMRAP 20

10 Box Jumps

20 DB Thrusters

30 Abmat Situps

Olympic Weightlifting

A. 3 Catch Snatch – 5×1 (moderate load)

B. Tall Clean + Front Squat + Jerk – 5×1, work to difficult

C. Push Press – find 1 rep max

D. Pullups – max unbroken (if scaled, find modification for around 10 reps)