Thursday: Benchmark Day, pt deux

Thursday: Benchmark Day, pt deux

Thursday: Benchmark Day, pt deux

#Vixenstrong – check it out it’s trending [or at least it should be]

Today marks our second ‘Benchmark’ Thursday for our #summersexy 2014 jam.

Last week we took on olympic weightlifting + CP battery [for most] testing with Grace.

Today we’re testing your aerobic power rowing technique muscle endurance & pull ups with…

Jackie!

——————–

Fitness Only: 6:30pm

Skill: Rowing Technique + Thruster Instruction

WOD: Jackie

1000m row

50x Thrusters

30x Pull Ups

 

Fitness/Performance:

Skill; Movement & Energy System Prep/Movement Review

WOD:

A. “Jackie”

1000m row

50x Thrusters [45/33]

30x Pull Ups

B. Finish with; Coach’s Choice!

 

CrossFit Football [5:30am – a few more weeks of this awesome class…check it out! – runs until the end of June!]

Strength: Back Squat 3×5 +5# from previous [these should be getting very tough! Dig in & get it done!]

WOD: “Jackie” or Football Jackie

Jackie is same as above for fitness/performance

Football Jackie:

500m row

30x Thrusters [96/65#]

30x Strict Pull Ups [banded is a-ok]