Tag Archives: Sandbag Thrusters

Thrusters, Deadlifts and Burpees

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EMOM for 10 minutes

  • 3 x Strict Pullups

Then this WOD taken from Crossfit New England.

AMRAP in 5 minutes

  • Buy-In: 50 Sandbag Thrusters
  • 12 Deadlifts @ 185lbs
  • 12 Lateral Barbell Burpees

Rest 5 Minutes then AMRAP in 5 minutes of

  • Buy-In: 35 Sandbag Thrusters
  • 9 Deadlifts @ 205lbs
  • 9 Lateral Barbell Burpees

Rest 5 Minutes then AMRAP in 5 minutes of

  • Buy-In: 20 Sandbag Thrusters
  • 6 Deadlifts @ 225lbs
  • 6 Lateral Barbell Burpees

Results: Metcon (excluding buy-in) – 32 reps / 29 reps / 24 reps.

Pullups, T2B, Pushups and Thrusters then Situps

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Based on the Crossfit Invictus Baseline Interval Test from August 5, 2019. 

Then not for time

Results:  Used Sandbag Thrusters instead of Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped.  Don’t know if I am looking forward to the retest.  Getting the final Thrusters in within the 5 minutes so that you have time to rest is a major push at the end.

Back Squats then Wall Balls, Sandbag Thrusters and KBS

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Followed the Crossfit Invictus Performance WOD from July 25, 2019.

Results:  Back Squats 165-185-215-185-185-185lbs.  Metcon 11:56 (3:16, 4:15, 4:31). Subbed Sandbag Thrusters @ 30lbs for the Wallballs.

Pullups and Handstand Pushups then Run, KBS and Sandbag Thrusters

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EMOM for 12 minutes

  • Even Minute – 3 x Deficit Handstand Pushups with 25lbs plate
  • Odd Minute – 3 x Weighted Pullups @ 30lbs

Then, taken from CF New England WOD from May 13, 3 rounds

  • Run 800m
  • 40 x Kettlebell Swings
  • 40 x Sandbag Thrusters @ 30lbs

Results:  Metcon 26:15.  Running WODs always kill me.  Didn’t expect it to take so long.  800m in 3:36 in the first round, 4:15 in the last.

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.