BattleWolf CrossFit (Wednesday-- February 26, 2020)

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StrengthDeath by Thrusters (95/65) 20 min cap

Min 1= 1 Thruster

Min 2= 2 Thruster

Etc.

FrameWork: RWAN

LeanFit: Death by Machine Cals

Once you finish take 1 round off then complete the remainder of the 20 min doing half the amount of burpees per minute than the round you failed. I.e you fail on the 13thround of thrusters, take min 14 off then starting at round 15 do 7 (half of 13 rounded up) burpees every minute until time is up. 

 

 “Dust to Dust” 

For Time- 16 min cap

1 Mile run

LeanFit: 100/75 Cal for time on Echo bike, 120/85 cal on Assault bike, 2k Ski or Row. Must choose machines in this order, ie only row if ALL other machines are taken. 

 

Coaches Notes: Death by always seems easy at the beginning but is one of the best mental tests once your work to rest ratio gets 1:1. Athletes should focus on smooth reps to keep heartrate as low as possible until they have to pick up the bar. The mental challenge is to ALWAYS pick the bar up at the 3-2-1 go sound. If you start waiting at the beginning of the round you’re sure to be toast by the next two rounds. 

            Runs start at the tom thumb sign and end when the athlete steps back inside the gym. Going to be tough after the thrusters but that’s the point ;)