3/4/2015 Back Squats/Thruster Ladder

Posted on Mar 3, 2015 in GRIT by crossfitgrit Comments Off on 3/4/2015 Back Squats/Thruster Ladder

Fitness

A. Back Squats 5 reps x 5 sets, start @50% 1RM and add , GO DEEP!!!

B. 15 Min AMRAP Thuster Ladder

1 Thruster 115/85, 95/65

x5 Double Unders/x10 singles (multiply the thrusters you just did to get Jumprope)

add 1 rep each round to thrusters

Competition

A. Snatch Pull + Snatch, 2.1 x 8 sets

4 sets @ 70% then 4 sets @ 80%

B. Push Press, 10 reps TNG x 4 sets All tough sets

C. 20 min AMRAP

2 Ring MU/BMU

3 Squat Clean Thrusters @ 70% 1RM Thruster or 155/105

4 Strict HSPU

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