Thursday July 19th – Train Harder CrossFit

Warm up- DO NOT BE LATER FOR CLASS- WE ARE DOING A LOT TODAY!
2 Rounds
Run 200
20 Air squats
20 Pass througs

Grab a bar-
12 Minutes to complete your 20 Rep Back Squat (Keep in the 12 minutes time cap, the class is NOT waiting for you)
Strength- 20 rep back squat day. Use your sheets, add 5 pounds onto last time!
Warm up with 40 and 50 perecent for 10 reps.. then attack those 20 reps

Thruster Review-
First- Do 20 Perfect front squat with an empty bar or pvc
Next- Do 20 push press with empty bar
Last- Do 20 Thrusters
*Familiar with the movements? Use this as a weighted warm up to get ready for the next part

8 minutes on a running clock to find a 2 rep max thruster or to work on technique!

For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups

Men: 75 lb.
Women: 55 lb.
Scroll for scaling options.
Post time to comments.

Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 assisted muscle-ups

Men: 75 lb.
Women: 55 lb.

Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row
25 thrusters
10 jumping dips
10 ring rows

Men: 45 lb.
Women: 35 lb.