Saturday’s WOD 9/29/12

Carlsbad CrossFit Sports Event – Stand Up Paddle Boarding

Buy In:

Thruster

1-1-1-1-1

WOD:

7 Rounds

5 Squat Cleans 95/65

5 Thrusters 95/65

5 Chest to Bar Pull-Ups

Cash-Out:

Stretch

For today’s buy in we are going to perform a heavy thruster.  A thruster is a movement that combines a front squat with a push press in one motion.  This is a strength building buy-in, so start light and work up to a heavy single for the thruster. For most of us, the first few sets should be with a power clean, then thruster.  As the weight gets heavy you can put the weight on the rack.

For the workout we are going to perform a 7 round triplet.  This workout starts off with squat cleans.  A squat clean is performed by moving the barbell from the to the shoulders in the rack position at the bottom of the squat.  On the fifth rep you can transition directly into the thruster.  The final movement is the chest to bar pull-up for five reps.  A chest to bar pull-up is a pull-up which requires the chest (area just below collar bone) to touch the bar for the rep to count.

For the cash-out we will stretch.

Results