Thruster: build to 1RM in 20 min
MetCon – 20 minutes:
Even min: 3 Thrusters @ 70%, 5-7 V-ups
Odd min: 5-7 Burpees over BB, 3-5 Hand Release Push-ups
A couple of quick items:
1) If you didn’t read Michelle’s guest blog post from yesterday, get on it. We posted it a bit late. Sorry, mates.
2) Big shout out to all the Ktown family that competed last weekend in Georgia for Garage Games One: Booth, Karly, Janis, Steve-O, Katy, Brandon, Kirsten, Matt, and Miss J. Big thanks to Lesley for logistical and psychological support! It was a ton of fun, as always. If you have not done or been to one of these local events, I suggest you do it soon. The Garage Games Series has events all over the place. I know several athletes at Ktown are already looking at the next one (in Asheville?).
3) The Olympic lifting class was one of the best we’ve had in a while. We had two athletes that had never stepped foot in the O-class before, Booth and Malcolm. Both of them set personal records on their snatch and clean – in a complex! Nate set a clean PR in the same complex of clean deadlift, clean, and front squat. Ben set a CJ PR. Jake and Jim hit numbers they sometimes struggle with, but tonight they did it with great technique and movement. A lot of fun! (And they let me lift with them since I missed my workout. Thanks.)
Go sign up for the CrossFit Open,