Category Archives: THRUSTER

Saturday

Warm-up – Run 1 mile WORKOUT OF THE DAY: Snatch – 80% – 1 rep x 7 sets 155×5-165×2 Clean & Jerk – 80% – 1 rep x 7 sets 205 Then: In teams of 2 complete the following for … Continue reading

Posted in Clean and jerk, Crossfit Pride, DOUBLE UNDERS, KB swing, PULLUPS, RUN, Snatch, THRUSTER, Toes to bar | Leave a comment

Friday 8-16-13

Front Squat: 1 x 5 – 60% 1 x 5 – 65% 1 x 5 – 70% 1 x 5 – 70% Cleaned from the ground 185-195-205-205 then: For time: 12-9-6 Thrusters(135/95) Chest to bar pull-ups 4:30 rx

Posted in Chest to bar pullups, CLEAN, Crossfit Pride, Front squat, THRUSTER | Leave a comment

Monday 4-29-13

WORKOUT OF THE DAY: A. 20 Turkish get-ups(10 each side) 44 lbs B. Thruster – 5 sets of 3 reps, adding weight each set(Men begin @ 75, Women begin @ 45, add 10# each set) 75-95-125-135-155 C. As many rounds … Continue reading

Posted in Crossfit Pride, DOUBLE UNDERS, PULLUPS, PUSHUPS, THRUSTER, Turkish get-ups | Leave a comment

Tuesday 4-23-13

A. Tabata Double-unders(post lowest score, F – singles) 12 B. Front Squat – 3, 2, 1, 1, 1, 1, 1 – no more than 10 reps for a heavy single(F-Skill only) 185-225-245-275-285 PR C. 5 Rounds for time of: 15 … Continue reading

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Thursday 4-4-13

OPEN WOD 13.5 15 Barbell Thrusters(100/65) 15 Chest to bar pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends … Continue reading

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Tuesday 3-5-13

Deadlift(sumo stance & grip): 5 @ 40%, 5 @ 50%, 5 @ 60% 185/205/245 In between sets – 3 x 10 Back Squats(95/65) then: For time: 21-15-9 Thrusters(95/65) Toes to bar 6:07 Rx

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Tuesday 9-11-12

Shoulder Press: Work up to 90% for 3 reps 165 then: “Never Forget” (from the NLP Invitational 2011) As many rounds as possible in 11 minutes of: 9 Thrusters(95/65) 11 Toes to bar 20 Double-unders 4 rounds +18 reps

Posted in Crossfit, DOUBLE UNDERS, PRESS, THRUSTER, Toes to bar, WOD | Leave a comment