Lactate Threshold
*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
2 min bike/row
10 PVC pass thru > ATW > good mornings
3x: push-up > dog > Spiderman > pigeon
:30 squat grind
5 hanging shrugs w/ pause
BB front rack str
5 BB front squats
5 BB thrusters
-3 min prep-
SOD
In 10 minutes, build to challenging single BB Thruster
-2 min BB prep & return to board-
WOD Review: 4 min
-3 min prep-
WOD
CrossFit Open’s Workout 22.3: For time (15 min time cap)
21 Pull-ups
42 Dubs (Double for singles)
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups (55+ COB)
36 Dubs
18 Thrusters (weight 2)
15 Bar muscle-ups (55+ C2B)
30 Dubs
15 Thrusters (weight 3)
(95/65) (115/75) (135/85)
50+ (65/35) (75/45) (85/55)
