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Components
31 Heroes
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 03.31.18 - The Cell Gym
Class
(All)
7:30 AM Saturday CrossFit
8:30am Saturday Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
The Cell Gym 03.31.18
Warm-up
Coaches Choice
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
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Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
The weight selection for thrusters should be something that athletes could complete 10+ repetitions unbroken when fresh. This is a heavier stimulus, but something that could be completed in 1-2 sets within the workout.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 31, 2018
Male Clients
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