Black Friday Turkey Thrusters

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IMG_9132CrossFit WOD

1. Clean and Jerk
    1 Rep "Heavy" (80-95% 1RM)

2. “Mule in Paris”
With a partner complete
As Many Rounds As Possible in 12 minutes:
  1 Turkey Thruster -135#/95# W
  2 Turkey Thrusters
  3 Turkey Thrusters

One athlete works while the other rests.  If Michael and Matt are partners, Kevin does one rep of a Squat Clean Thruster then Matt does one rep.  Michael does two reps and then Matt does two.  Michael does three reps and Matt does three reps.  That is one round.  They would then repeat the same sequence, 1.2.3…1.2.3…
Partial rounds count.  Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8min of 1-2-3 with a :30 rest between all reps.IMG_9133

Strength Focus

Back Squat
Heavy
5×1 Across


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Thanks for visiting us from CF Purgatory (Tucson), Matt!

Great job to all those who rolled themselves to the gym today after your big dinners yesterday!

Comments

  1. Yea but who’s Kevin?…

  2. Ha! Oh man. That made me laugh until I cried. How did I do that? Good catch, Lauren!
    Kevin is the guy who does one rep of Squat Cleans, ok??? What? Lauren. You keep your peanut gallery comments to yourself!

  3. Lol. All I’m saying is I wanna be Kevin for this one, okay coach? 3 sec has always been my best time domain! I’ll give you high intensity, I promise ;).

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