Tag Archives: Thrusters

Bench Press then Thrusters, T2B and DUs

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Take 20 mins and work up to a heavy

  • 3 x Bench Press

Then repeat of the Crossfit Open WOD 20.2.

AMRAP in 20 inutes of

  • 4 x Dumbbell Thrusters @ 16kg
  • 6 x Toes to Bar
  • 24 x Double Unders

Results: Bench Press 190lbs. Metcon 17 rounds plus 10 reps last time got 16 rounds plus 10 reps).

Weighted Pullups and Pushups then Row, KB Thrusters and T2B

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3 rounds of

  • 3 x Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Weighted Ring Pushups
  • Rest 90 seconds

Immediately followed by 2 rounds of

  • 2 x Strict Pullups
  • Rest 30 seconds
  • 10 x Ring Pushups
  • Rest 90 seconds

Then for total Toes to Bar in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Toes to Bar (break as needed)

Rest 2 minutes then for total Situps in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Situps

Rest 2 minutes then for total Russian Twists in 5 minutes.

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Russian Twist @ 14kg

Results: Metcon 27-35-13 reps.

Back Squats then Jackie

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Take 20 minutes and work up to a 1 RM Back Squat

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then 2 rounds

  • 10 x Back Squat @ 50% of 1RM.

Then for time, Jackie

  • Row 1000m
  • 50 x Thrusters @ Empty Bar/45lbs
  • 30 x Pullups

Results: Back Squat to up to 235lbs (135-150-160-175-190-205-215-225-235lbs). Used 125lbs. Jackie 8:45. By far my best time (previous was around 9:45). 1000m row in 4:02. Thrusters done in 2 sets of 30 and 20 reps.

Beep Test then Deadlifts

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Starting with the Bergeron Beep Test. EMOM for as long as possible

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

Then take 20 minutes and work up to a 1 RM Deadflit

  • 5 x @ 50%
  • 3 x @ 60%
  • 2 x @ 70%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95-100%
  • 1 x @ 100%

Then every 3 minutes for 9 minutes

  • 15 x Touch and Go @ 50% from above

Results: Last time I did the Beep Test completed only 2 rounds plus 20 reps. This time 3 rounds plus 20 reps, no rest between sets, just enough time to move from Burpees to Thrusters. Deadlift 295lbs/134kg (165-185-205-225-245-265-275-285-295lbs). Last part used 155lbs.

Bench Press and Pushups then Thrusters and Burpees

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Plyo Plate Pushups with 20kg Plates

Then the Misfit Athletics Instagram WOD from December 9.

Every 5 minutes for 20 minutes, score time to complete each set…

  • 3 x Weighted Strict Pullups @ 8kg
  • 6 x Thrusters @ 95lbs
  • 12 x Bar Facing Burpees

Results: Bench Press 175lbs (compare to December 9). Metcon 1:22-1:15-1:25-1:15. Treated this as 4 individual short workouts… As fast as possible while maintaining good form.