Tag Archives: Thrusters

Thrusters then Run and Clean and Jerk

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Every 2 minutes for 6 minutes, work up to a moderate weight

  • 3 x Strict Press
  • 3 x Front Squat

Then starting from the final weight in the last round, every 2 minutes for 10 minutes work up to a heave triple of

Return weight to Front Rack position after each rep and pause for 2 seconds to reset.

Then 5 rounds for time

  • Run 200m
  • 12 x Dumbbell Clean and Press @ 16kg

Results: Thrusters 105-115-120-125-130lbs. Metcon 12:28.

Snatch Work then Thrusters, Pullups and Burpees

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Take 15 minutes and work up to a heavy

  • 3 x Overhead Squats

Then take 15 minutes and work up to a heavy complex of

  • 3 x Squat Snatch

Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Rest until recovered then EMOM until failure

  • 7 x Thursters @ 65lbs
  • 7 x Toes to Bar
  • 7 x Burpees

Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.

HSPU and Pullups then Row, KBS and Thrusters

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5 rounds, rest as needed between rounds

  • 3 x Deficit Handstand Pushups + 3 x Weighted Pullups

Then CF New England WOD from November 11.

AMRAP in 4 minutes of

  • 15 Calorie Row
  • 15 x Kettlebell Swings
  • 15 x Thrusters @ 65lbs

Rest 4 minutes, then AMRAP in 4 minutes of

  • 12 Calorie Row
  • 12 x Kettlebell Swings
  • 12 x Thrusters @ 85lbs

Rest 4 mintues, then AMRAP in 4 minutes of

  • 9 Calorie Row
  • 9 x Kettlebell Swings
  • 9 x Thrusters @ 95lbs

Results: HSPU and Pullups as shown. Pullups @ 30lbs. Metcon 49-41-35 reps. Really hard when since at 4 minutes you can’t really take a break.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

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Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).

Clean and Press then Run, KBS and Thrusters

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Warm up

  • 30 Second Lat Stretch each Side
  • 30 Second Couch Stretch each Side
  • 30 Second Perfect Stretch each Side
  • 10 x Passthrus
  • 10 x Leg Swings Forward/Back and then Side Each Leg

Then 2 rounds with empty bar

  • 5 x Muscle Clean
  • 5 x Strict Press
  • 5 x Front Squat
  • 5 x Squat Clean

Every 2 minutes for 12 minutes working to a heavy single

  • 1 x Squat Clean and Push Press

Then 5 rounds for time

  • Run 200m
  • 30 x Kettlebell Swings
  • 20 x Thrusters @ Empty Bar

Results:  Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.