A. E:90 x 4
8-12 Chest to Bar Pull Ups
M;
4 Rounds each for time
45 Double Unders
12 Toes to Bar
12 Thrusters 95/65
Rest 2 Mins
Program Notes:
We start the day with some Chest to Bar work for quality. These should be unbroken sets with great technique. More reps is not better if they are sloppy so stay on the managable side of the rep range.
We’ve got speed repeat intervals today. Your aim should be hair on fire intensity for each set. Keep the weight and scales to levels that will allow for speed.
Metcon intention:
Today we’ve got interval work involving jump rope, Toes to Bar and Thrusters. These 3 movements almost always show up in the CrossFit open which is 13 weeks away. Your aim
with these should be to move with as much speed as possible. Use a Thruster weight that allows you to be unbroken and fast. If you approach these intervals with speed and keep your
sets intense then you will be improving your ability to go hard in 8-10 min AMRAPs and task priority intensity metcons.
Scaling “A” and the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Rx+: Bar muscle ups for A, M: 105,70 Thrusters, 60 Double Unders
Intermediate: Pull Ups for “A”, 75,55 Thrusters
Scaled: Jumping Pull Ups for A, 65/45 for Thrusters, single unders, hanging knee raises or V Ups
Beginners: talk to your coach about what is the most appropriate way for you to hit the dose: speedy repeat intensity intervals.