Front Squat + Thruster / Triplet


CrossFit Notorious – CrossFit Rx

BarbellWod Warm-Up (No Measure)

Dynamic:

2 Sets of 10 Yards Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Karioka, Scissor Kicks, Scorpion

Movement Prep:

Mini-Band Glute Activation Circuit.

Hip-Flexor Stretch

-60secs each leg.

Band Pull-Aparts

2×10

Front Squat + Thruster (4×1+1. Each set is 1 Front Squat + 1 Thruster)

Front Squat + 1 Thruster @ 65% of your 1RM Front Squat
. Start at 65% of your 1RM Front Squat. Level load across all sets.

http://youtu.be/xypKpuZgqXM

Metcon (Time)

4 Rounds for Time

4 – Power Cleans (155/105)

4 – Front Squats (155/105)

4 – S2OH (155/105)

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