WEDNESDAY
| Strength
5×4 Paused back squats *Perform a new set every 2:00 *2-second pause at depth
Hypertrophy and power – geared paused back squats |
| WOD
For time 14 min cap: 27-21-15-9-6 Thrusters 43/30kg 5-4-3-2-1 Rope climbs 15ft
Rx+: Legless rope climbs 15ft Active: 21-15-9-6-3 Thrusters 35/25kg, 2 Rope climbs per round Lifestyle: 21-15-9-6-3 Thrusters 20/15kg, 4 Lay-to-stands per round
This classic CrossFit couplet should see thruster weights that allow 1-3 sets all rounds and rope climbs at a rate of 1 every :30 or less. If athletes are riding the line on rope climb difficulty, they should be sure to have a conservative thruster weight, or vice versa. |