http://southhallcrossfit.com/gnocchi/

GNOCCHI

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Bike

Air Squats

Samson

Bike

Banded Tall Plank Lateral Walk 10 e/s

Frog Squats

Bike

Banded Tall Plank Lateral Walk 10 e/s

Banded Squats

Bike

Side Plank Clams

Table Tops

Review

Thruster

Toes 2 Bar

Metcon

Metcon (Time)

18-15-12-9-6

Thrusters

*15 TTB after each set
18 set: 95/65

15 set: 115/75

12 set: 135/95

9 set: 145/100 RX+ 155/105

6 set: 155/105 RX+ 185/125

If you are unable to keep unbroken, pick a weight that will allow you to increase and move quickly. This is going to be tough, if 95 is a struggle then stick with it the whole time.

*15 Min

Accessory

Back Squat (Max Effort @ 85%)

70% x 3

80% x 3

85% x ME

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