Monday’s WOD 3/18/13
3 Rep Max
50 Thrusters (45/35)
SCALE-UP Option: 50 Thrusters (95/65), 30 Chest to Bar Pull-Ups
For today’s buy in we are going to work on the front squat. Just like last week, except this time we are going for a little heavier than what we performed last week.
For the workout we are going to perform a workout that was suggested by Lindsay. So you can thank her. Normally Jackie is performed with a 1000M Row. Since we are light on rowers, we are going to perform a 1200M Run. This workout is performed as a 1 round “chipper”. As soon as you finish the run, perform 50 thrusters. After the run perform 30 pull-ups. That is all. it is a sprint effort that should take anywhere from 7-12 minutes.
If you notice, there is new option on the workout. The “SCALE-UP” option. As you know, CrossFit is universally scaleable. To challenge some of the athletes in the gym that need more practice on heavier loads and more skilled movements, we are going to add in the scale-up option. Please… ask a trainer if you should perform the scale-up option. Sometimes the scale-up option is not the best option for those that need to get faster on workouts at a lesser weight, need to perform movements to safety standards, or need to develop the necessary range of motion.
For the cash-out, let’s spend the remaining time working on our Pistols.