Thrusters for 6/9/2016

We our second strength movement for the month today.  Thrusters are an explosive movement in which you hold the bar in the front rack position, take a big front squat, and explosively drive out of the front squat pressing the bar over your head once your hips reach full extension.  Hated by many, thrusters are a full body movement that keeps you under weight while you are exhausted.

For the new few weeks, we will be adding a different element to lifting a heavy thruster, a Tempo.  The tempo of this lift will be 3,0,x,1.  That is short for 3 second descending into the squat, no pause at the bottom of the squat, an explosion out of the bottom, and a 1 second pause with the bar locked out overhead.  Those watching, make sure you count that 3 second descent.

Be sure to record your highest weight lifted today.  We will use that weight again soon.

CrossFit Alloy WOD for 6/9/2016:

Strength:
Tempo Thrusters:
1, 1, 1, 1, 1, 1
(3,0,x,1)

MetCon:
4 Rounds for Reps:
1 Min Thrusters (115/75)
1 Min Rowing
1 Min Box Jumps (30/24)
1 Min Rest

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