Workout for 12/26/2016

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.

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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.