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CrossFit Golden: Thursday 6.28.12

28
Jun

CrossFit Golden: Thursday 6.28.12

Skill:

KB Thruster
WOD:
21-15-9
KB Thruster Right Arm, 24kg/16kg
KB Thruster Left Arm, 24kg/16kg
Dead Lift, 225#(155#)
Strength:
Split Jerk 1-1-1-1-1-1-1 @75%
Warm-up with 2×3 then 7×1 at 75% or add 5# to last time done on 5.15.12
KB Thruster:
1. Start standing tall, with kettle bell rested on forearm in the “rack” position.
2. Execute a full squat, hip crease below parallel. keeping KB on forearm.
3. Drive from the bottom locking out KB at top

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