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Tuesday 8/30 WoD

29
Aug

Tuesday 8/30 WoD

Don’t forget to sign up for the October 15 Festivus Games at Crossfit Lorton!

Register (here) by August 31st to save!

 


SKILL/STRENGTH:
Push Press 3RM, then 90%x3x3
(TIMECAP: 20:00)

Note:
– Find 3RM over 5 working sets
– Begin working sets at 65% of most recent 1RM
– Percentages for backoff sets are based on today’s 3RM.

 

CONDITIONING:
With Partner:
Partner A: Row 750m
Partner B: Max Dumbbell Thrusters while Partner A rows, moderately heavy
Switch partners, then repeat at 500m and 250m
(TIMECAP: 20:00, TARGET INTENSITY: 9)
* Score for this workout is time to completion, minus two seconds for every thruster performed. Recommended Rx’d loads for thrusters are 45#/30#.

Scaling Guidelines:
Row: Deconditioned athletes may reduce the distance on the row to 600m/400m/200m.
Thruster: Scale load for athlete to be able to work in sets of 6+ reps with short rests for the duration of the workout.

 

EXTRA WORK:
1) Row 5k Time Trial

2) V-Ups: 5×25

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