Mon, Apr 6, 2026 CrossFit
Strength
Every 1:30 x 10

Hang Squat Clean+
Low hang squat clean+
squat clean

at 65-75%/6-7.5/10 RPE

This complex is not meant to be a max out, keep your lifts snappy

WOD
AMRAP 3:00 x 4, rest 1:00 between AMRAPS
8 Burpees
4 Thrusters

Thruster Loads
Amrap 1: 95/65, 75/55, 45/35
Amrap 2: 115/75, 95/65, 50/40
Amrap 3: 135/95, 115/75, 55/45
Amrap 4: 155/105, 135/95, 60/50


Today's goal is threshold training and strength endurance. Chose your barbell weight wisely so that you are always moving during your 3:00 of work and not too much time looking at your barbell.

Use the ramp up weight to be sure that you can keep your 4 thrusters unbroken. Don't hesitate to adjust down if needed.