metabolically challenging – Thu 3.08.18

 In W.O.D.

Strength: Hang Power Clean 3-3-3-3-3

Conditioning: 5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

• The Thruster

This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 75 lb.
Women: 55 lb.

Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters

Men: 45 lb.
Women: 35 lb.

Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthens the entire body, and allows you to apply these movements into everyday life.  You will be much healthier and happier!

All training at The Compound begins with our Fundamentals Program. You can work with your personal coach to:

– build your general fitness base
– gain familiarity with the CrossFit and Starting Strength movements
– work towards any specific goals you may have.

Private sessions allow you to develop and reinforce proper fundamental techniques and develop at a pace suitable for your fitness level. Your coach will work with you to ensure you have all the skills, knowledge and abilities you need to safely take your fitness to the next level.

The purpose of doing personal training prior to group classes is three-fold:

First, CrossFit is incredibly technical – it’s like learning an entirely new sport – so the same way you wouldn’t throw someone off the street onto the Varsity football team, we don’t throw people who have never done clean and jerks and snatches and pull ups and rope climbs right into the fire of group classes. Instead, we take the time to properly teach you the movements so you’re confident and safe in your abilities by the time you begin group classes.

Second, one-on-one personal training allows us to address your individual needs, deficiencies, weaknesses and injuries. Everybody needs to work at a different pace, and we want to keep you injury-free to increase your longevity.

Third, we believe relationships with the people around you are going to enrich your life, and your relationship with your coach is no exception. We want to get to know you, your fitness goals, what’s going on in your life, and what you need from us to help you succeed.

Our Fundamentals Program also includes mobility work to keep your body happy and healthy, your personal nutrition template to eat for body composition and performance goals, a customized training journal, and everything else you need for success.

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.