Crossfit Fife: THRUSTERS - GOOD MORNINGS AND SWINGS 16/1/12

Sunday 15 January 2012

THRUSTERS - GOOD MORNINGS AND SWINGS 16/1/12

1) ROM
2) 21-15-9 K.B SWINGS / MOUNTAIN CLINBERS (L,R) = 1
3) a - THRUSTER 3 x 5 (WORKING WEIGHT)
b - GOOD MORNING 3 x 10 (WORKING WEIGHT)

4) 1min ON 1 min OFF FOR 10MINS
30 K.B SWINGS 32/24

IF IT TAKES YOU LONGER THAN 60SECS TO PERFORM 30 SWINGS, YOU DROP DOWN TO THE NEXT WEIGHT FOR THE REMAINDER SETS AN INCUR A 1K ROW PERFORMED AT THE END OF THE CLASS, 1K PER FAILED SET..

No comments:

Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ