Tag Archives: Thrusters

Front Squats and RFE Split Squats then KBS, V-Ups and Thrusters

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Set a timer for every 3 minutes for 18 minutes (6 rounds)… First 3 rounds

  • 3 x Front Squat @ 87-92% of 1RM (heavier than last time)

Then 3 rounds of…

  • 10 x Rear Foot Elevated Split Squats per Leg @ 16 kg per Hand

Then for time 21-15-9 of

  • Kettlebell Thrusters @ 14kg per hand
  • V-Ups
  • Dual Kettlebell Swings @ 14kg per Hand

Results: Used 190lbs/86kg for the Front Squats (185lbs last time). Metcon 7:53.

Burpees, Thrusters and Situps then MUs and Dips

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Based on the Crossfit WOD from 20. May…

For time 21-15-9 of

  • Thrusters @ 85lbs
  • Burpees
  • Situps

Then 10 rounds of the following complex, resting 1 minute between rounds

  • 1 x Seated Ring Muscle Up
  • 3 x Ring Dips

Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.

Open WOD 24.3, Pullups and Thrusters

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Did the Masters 55+ version of the Open WOD.

For time complete both parts, 15 minute time cap…

5 rounds of

  • 10 x Thrusters @ 30kg (Rx is 29kg)
  • 10 x Pullups

Rest 1 minute then 5 rounds of

  • 7 x Thrusters @ 40kg (Rx is 43kg)
  • 7 x Chest to Bar Pullups

Results: 14:45. Did this one at CF Interlaken, so had extra motivation to get it done in the time cap.

Back Squat then DB Snatch, Burpees and DB Thrusters

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Started going to Crossfit Interlaken on Fridays when we have no plans to go anywhere. Today’s workout was…

5 rounds, increase weight per round for a 1RM…

  • 8-5-5-3-1 x Back Squat

Between each round 30 second Handstand Hold.

Then for time, the Ellen benchmark WOD.

  • 20 x Burpees
  • 20 x Alternating Dumbbell Snatches ( Rx is 21 but then one arm gets one extra Rep, so we modified)
  • 12 x Dumbbell Thrusters

Results: Got up to 105kg on the Back Squat. Used 17.5kg for Ellen (1 DB for the Snatch, 2 DBs for the Thruster) 11:45.

Deadlifts, Thrusters and Row

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Based on the Hooch WOD posted by wodwell

5 rounds for time (time cap 20 minutes)

  • 11 x Deadlifts @ 220lbs/100kg
  • 14 x Single Kettlebell Thruster @ 20kg (7 per side)
  • Every 2 minutes stop and Row 250m (pickup where you left off when done)

Results: 4 rounds even… accidently stopped after 9 rounds, got confused on timer. Probably could have gotten another 5 deadlifts in.