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The Office

P6 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

0:00–12:00

Banded 5s

-into-

2 Rounds

1:30 Machine (OR Jog)

15 banded air squat

8/8 Single Arm Ring Row

10 Half kneeling Single arm dumbbell press R/L

-into-

Workout Prep:

2 Round

2 Muscle Up

10 Thruster (Empty Barbell)

The Office (Time)

15:00-36:00

For time:

7/5 Bar Muscle-Ups

35 Thrusters (95/65)

7/5 Bar Muscle-Ups

-Rest 3:00-

For Time:

6/4 Bar Muscle-Ups

24 Thrusters (115/80)

6/4 Bar Muscle-Ups

-Rest 3:00-

For Time:

5/3 Bar Muscle-Ups

15 Thrusters (135/95)

5/3 Bar Muscle-Ups

TARGET SCORE

Target Time each set: 4-5 minutes

Time Cap each set: 6 minutes

STIMULUS

This a “sprint like” chipper that we want to really push the bigger sets and aim to keep sub 5 minutes if possible!

This is going to hurt. You may have Fran Lung and will have a lot of lactic acid build up

WORKOUT STRATEGY & FLOW

Bar muscle ups: The goal is unbroken on the first set and if possible hang on for the 2nd as well! Focus on a quick turnover so we can get to that dip fast!

Thruster: Aim to hit the first workout in 2-3 sets. No more than 4 sets throughout, or bump the weight down.

SCALING

The Scaling aim is to keep C2B in 1-2 sets and thrusters in 2-3 sets within the target time!

Scale to finish near the target score:

For Time

15/12 C2B

35 Thruster (75lb/55lb)

15/12 C2B

-Rest 1:30-

For Time:

12/9 C2B

24 Thruster (95lb/65lb)

12/9 C2B

-Rest 1:30-

For Time:

9/6 C2B

15 Thruster (115lb/80lb)

9/6 C2B

Snatch (3×3, 3×2, 3×1)

3×3 @70-80%

3×2 @75%-85%

3×1 @80-90%+

36:00-52:00

Snatch Deadlift (5×3)

5×3 @ 100%+

Maintain positions!

52:00-60:00

Accessories

3 sets

10 Single Arm Dumbbell Z Press

15 Dumbbell curls R/L

20 DB Lawnmower Rows R/L

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