AMRAP in 2 minutes of:
Clean Thrusters (175#/105#)
Then..
One set of 25 Pull ups without coming down from the bar.
AMRAP in 2 minutes of:
Clean Thrusters (155#/85#)
Then…
One set of 25 Push ups without stopping.
AMRAP in 2 minutes of:
Clean Thrusters (135#/75#)
Then…
One set of 30 KB Swings ( 2 pood/1.5 pood) without stopping.
Post reps of Clean Thruster sets to comments.
Coaching Tips: Scale load and movements to match your current fitness level. The clock will keep running for your clean thruster sets, so check the clock before you begin your clean thruster set. The clean thruster is from the floor to shoulders in the squat position to overhead in one movement. For the pull ups, you cannot come off the bar while attempting your pull ups. If you do get off the bar, you must start all over with 1. Same with the push ups. You cannot stop moving on the push ups. If you do, you must start all over. Kettlebell swings must be completed without stopping the kettlebell. If you stop before you reach 30 reps, you have to start all over. There is no time limit in this workout. You are only trying to achieve AMRAP in 2 minutes. The thrusters are supposed to be heavy. This workout was inspired from both Jeff Tincher and OPT.
Thank you to everyone that came to the Free Class on Sunday. Evan, Kristi, and Rosa, we hope you enjoyed your first CrossFit experience as much as we enjoyed having you here. You are welcome and encouraged to come back again soon. Thank you to Deanna and Laura for bringing your friends, and to Briley, who has such amazing powers of persuasion that her classmate Evan braved it alone while she was playing in Las Vegas…
this workout was difficult. that was a lot of weight to throw overhead (could not do it Rx’d).
5:30am
Rose 2/5/9
Scott 7/6/11 Rx All
Don 5/7/10 Rx All
Newman 5/10/14 Rx All
Paul 6/10/15 Rx All
8:00am
Walt 6/6/11
Marie 15/12/12
Briley 1/6/8 Rx Bars
Jon 1/4/5 Rx P/U’s KB’s
Amelia 0/5/8
Tanner 4/3/12 Rx Bars
Jason 4/8/12
9:00am
Berenice 3/2/4
Teshina 11/16/16 Rx Bars
Monica 7/4/16
Jerilyn 1/5/5
Linda 5/7/1
Pam 5/5/4
Dano 2/5/10 Rx All
Michelle Z. 6/6/7
To Jason and Lisa: I wanted to say thank you for cheering me on during my pull ups! Jason was about to do his round of pull ups, but stopped and watched me and kept encouraging me to continue! And Lisa was a great coach too! I definitely would have dropped off that bar sooner if you guys hadn’t been pushing me to keep going!
Good job Amelia. Having to do attempts like these are a great barometer for setting new limits in your physical capacities. You left it all out there. The only thing that stopped you was your grip of the bar. I hope your not hurt. That was an awesome effort.
Teshina, Not making the 6pm class tonight. Left work early – sick. Hopefully back on Thursday.
-David
10:00am
Frank 0/1/4
Traci 4/6/7
Lisa 3/12/17 Rx All
Michelle N. 10/9/9
Tony A. 11/11/15 Rx Bars
Yvette 5/8/10 Rx Bars
Brandon 2/5/6
12:00pm
Roselynn 8/8/8
Ed 4/5/9 Rx All
Jake 3/5/11 Rx All
Robert 0/3/5
Anniken 5/8/10 Rx Bars
Tiffany 5/7/9
5:00pm
Vandee 7/6/10
John 6/8/9
Jeremiah 6/6/11
Ed 6/6/6
Alan 5/6/7
Jarodd 4/1/7 Rx All
Jennifer 7/8/8
David M. 7/7/11 Rx All
Bill 4/4/5 Rx Bars
Greg 6/5/8
6:00pm
Tyler 5/5/5
Kristi 6/7/6
Thanks Paul, I’m okay, just a little sore in my neck. I’ve been icing! Probably see you tomorrow!
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