Wellness Revolution CrossFit – CrossFit

“Well done is better than well said.” –Benjamin Franklin

“Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

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Weightlifting

Thruster (Heavy set of 3)

–15 min to build to heavy set of 3

–Thruster will come from the rack today

–Building in weight on unbroken sets of 3

–You do not have to go right from overhead into the squat

–You can pause in the front rack after bringing the bar back down if that is helpful in regaining balance

Metcon

Metcon (Time)

ESSENTIALS

For Time:

25 Thrusters (65/45)

200 Meter Run

25 Ring Rows

200 Meter Run

25 Thrusters (65/45)
–15 MIN CAP

–Push hard on the inside movements and use the runs to recover a bit

–Quicks sets and quick breaks are better than long sets and long breaks

Metcon (Time)

FITNESS

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)
–15 MIN CAP

–Push hard on the inside movements and use the runs to recover a bit

–Quicks sets and quick breaks are better than long sets and long breaks

Metcon (Time)

PERFORMANCE

For Time:

25 Thrusters (115/75)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (115/75)
–15 MIN CAP

–Push hard on the inside movements and use the runs to recover a bit

–Quicks sets and quick breaks are better than long sets and long breaks