Murph Practice…. AGAIN
10 Minutes
Run 600m
Then
5,10,15 pull ups, push ups Squats
Strength Strict Press
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70
Review Dumbbell Thruster
Wod:
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Scroll for scaling options.
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Related:
• CrossFit WOD 180507 Tips With Rory McKernan
• The Dumbbell Thruster
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.
Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters