Sandbag Thrusters – Page 14 – Fitness Managed

Squat Cleans then Row, T2B, Wall Balls, Power Cleans and Pullups

By cbroccoli | 04/12/2017 - 15:10 |04/12/2017 Light Weights, Medium (< 15 min), Time Based, W-G-M

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Five sets of

1.1.1 x Squat Cleans (rest 10 seconds between reps)
Rest 2 – 3 minutes

AMRAP in 14 minutes

15 Calorie Row
50 x Toes to Bar
40 x Sandbag Thrusters @ 30lbs or Wallballs
30 x Power Cleans
20 x Pullups

Results: Squat Cleans 95-115-135-140-145. AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!

Deadlifts then Thrusters, Power Cleans, Kettlebell Swings and Burpees

By cbroccoli | 29/10/2017 - 12:16 |29/10/2017 Body Weight, Chipper, EMOM, Long (< 20 min), M-W

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EMOM for 10 minutes

1 x Deadlift @ 240lbs/110kg (1.5 x Bodyweight for me)

Then do 3 rounds for max reps of

60 seconds Sandbag Thrusters
60 seconds rest
60 seconds Power Cleans @ 110lbs/50kg
60 seconds rest
60 seconds Kettlebell Swings
60 seconds rest
60 seconds Burpees
60 seconds rest

Results: Deadlifts were a bit too easy. Should have probably gone with 265lbs/120kg (next time). For the metcon 95/85/77 reps.

Hang Clean then Row, Run, Cleans and Sandbag Thrusters

By cbroccoli | 11/10/2017 - 07:34 |11/10/2017 Body Weight, Chipper, M-W, Medium (< 15 min), Time Based

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5 rounds of

3 x Hang Clean

Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows

First round – 0.2miles/300m Row
10 x Power Clean @ 115lbs
20 x Sandbag Thrusters (Wall Balls)
Second round – 400m Run
10 x Power Clean @ 115lbs
20 x Sandbag Thrusters
Third round – 300m row
etc.

Results: Hang Clean 75/95/115/125/135lbs. For the AMRAP 3 rounds plus about 50m run.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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