Monday 7/17/17

Monday 7/17/17


Check out our July M.O.M.'s voted on by our coaches! Interview in link. Congrats and thanks ladies!

 https://www.facebook.com/CrossFitIII/photos/rpp.314700201982458/1337109376408197/?type=3&theater


1. Thruster

Find your 1 Rep Max

-Lower elbows than a front squat

-Front squat then heave the bar off your shoulders (don't start pressing in the beginning of the squat

-Keep the bar as close to your nose as possible then drive head through the window immediately

-Neutral spine while pressing (squeeze your butt!)



2. WOD

Ascending Ladder by 3's for 8 mins - For Total Reps

3 Thrusters III-95/65, II-80/55, I-65/45

3 Toes to Bar

6 Thrusters

6 Toes to Bar

9 Thrusters

9 Toes to Bar

continue adding 3…


If Rich goes "slow" maaaaybe we should... ;-) BREATHE!