Weightlifting/Monostructural Conditioning, Short or Sprint
“CrossFit Mainsite 12-20-16”
For time,
10 thrusters
50 double-unders
8 thrusters
40 double-unders
6 thrusters
30 double-unders
4 thrusters
20 double-unders
2 thrusters
10 double-unders
Load, RX: 135/95
Load, SC: 50-55% push press
Weightlifting Strength Development Conjugate Method Transition
Back or Front Squat with pause.
5-3-3-1-1-1-1 to a difficult single. Don’t max out; save it for next week.
2-second pause in the hole.
After-Hour Accessory Exercise
Midline A: Accumulate 50 GHD sit-ups. Do weighted if able.
Midline B: Accumulate 50 GHD back extensions. Do weighted if able.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Calculate 50-55% of push press max; get jump rope, empty bar; wear knee sleeves, lifting shoes as needed.
