Tag Archives: Sandbag Thrusters

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

By | | , , , ,
1 Comment

5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.

Back Squats then KBS and Sandbag Thrusters

By | | , , , ,
Comments Off on Back Squats then KBS and Sandbag Thrusters

Based on the CF Invictus WOD from December 6.

Every 2 minutes for 12 minutes (6 rounds)

  • 6 x Back Squat @ 65%
  • 4 x Back Squat @ 75%
  • 2 x Back Squat @ 80%
  • 2 x Back Squat @ 85%
  • 2 x Back Squat @ 90%
  • Max Reps x Back Squat @ 80%

Then 4 rounds for time

  • 40 x Sandbag Thrusters @ 30lbs
  • 40 x Kettlebell Swings @ 24kg

Results: Back Squats 165-185-195-205-215-195lbs. Got 4 reps in the last round. Metcon 16:23 (I misread the original and it should only be 3 rounds so your choice…it did seem really hard). First round unbroken and took only 2:48, last round took 5:03.

Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

By | | , , ,
Comments Off on Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

3 rounds

  • 3 x Pause Front Squats

Go slow, 3 second decent, 3 second pause at bottom.

3 rounds

  • 1.1.1 x Squat Clean (stop and reset between reps)

Then for total reps, EMOM for 15 minutes (3 rounds)

  • Station 1: Max reps Sandbag Thruster
  • Station 2: Max reps Box Jumps
  • Station 3: Max Calories Row
  • Station 4: Max Dumbbell Power Clean @ 16kg
  • Station 5: Rest 1 minute

Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.

Front Squats then Cleans, Pullups and Sandbag Thrusters

By | | , , , , ,
Comments Off on Front Squats then Cleans, Pullups and Sandbag Thrusters

Crossfit Invictus Workout from October 23, 2019.

4 sets of

  • 3 x Front Squats @ 75-85%
  • Rest 2 minutes between rounds

Then 3 rounds for time of

  • 10 x Squat Cleans @ 95lbs
  • 15 x Pullups
  • 20 x Sandbag Thrusters @ 30lbs or Wall Balls

Results: Front Squats 165-185-185-185lbs. Metcon in 10:40.