Tag Archives: Thrusters

Power Cleans, Strict Press, Front Squats, Thrusters and TRX Atomic Pushups

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Take 5 rounds and work up to a heavy complex of

  • 1 x Power Clean
  • 2 x Strict Press
  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 10 x Thrusters @ 75% of weight from above complex

Then 10 rounds for time (time cap 15 minutes)

  • 8 x TRX Atomic Pushups
  • 8 x Hang Power Cleans 75% of weight from above complex

Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.

Strict Press then Thrusters and Double Unders

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Take 15 minutes and work up to a heavy

  • 5 x Strict Press

Then every 3 minutes for 9 minutes

  • 10 x Push Press @ 75% from Max above

Then for time

  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 50 x Double Unders
  • 8 x Thrusters
  • 40 x Double Unders
  • 6 x Thrusters
  • 30 x Double Unders
  • 4 x Thrusters
  • 20 x Double Unders
  • 2 x Thrusters
  • 10 x Double Unders

Results: Strict Press got to 115lbs/52kg. Used 95lbs/43kg for the second part. Metcon 4:18.

Weighted Pullups and Dips then Row, Thrusters and T2B

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4 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Then inspired by CF Invictus’ Instagram post…

Then AMRAP in 12 minutes of

  • 15 Calorie Row
  • 12 x Kettlebell Thrusters @ 14kg per Hand
  • 9 x Toes to Bar

Results: Metcon 4 rounds plus 23 reps

Crossfit Open WODs 21.3 (Scaled) and 21.4

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For total time

  • 15 Front Squats @ 65lbs (this is the women’s weight, men Rx is 95lbs)
  • 30 Toes to Bars
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Pullups
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Chest to Bar Pullups
  • 15 Thrusters @ 65lbs

Record total time for that part and then take 7 minutes and work up to a heavy complex

  • 1 x Deadlift
  • 1 x Clean
  • 1 x Hang Clean
  • 1 x Jerk

Results: 21.3 – 15:40. 21.4 – 130lbs (Power Clean and Hang Power Clean). After time was up did one more 21.4 complex @ 135lbs.