Tag: Thruster
“Fran”
21-15-9:
– Thruster (95#65#)
– Pullup
Categories
2011-07-05 WOD
VIDEO: Viewing the 2011 4th of July Riverfront Celebration Fireworks from The Boneyard
“Monte’s Mountain”
1 to 10 to 1:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Work your way up the mountain. If you have to break up the reps to complete the round you will stop there and then go back down the mountain. If you make it all the way to 10 and back to 1 unbroken you will use a heavier bell next time.
Five Rounds
– 45 Seconds of Muscle-Up Negatives
OTM for 10 Minutes:
– 3 Heavy Double KB Thrusters
– Max Hollow Rocks
CrossFit Montgomery is a registered affiliate and has opted-in to validate workouts for week five of the Open. Cost for Non-Members: $10 (our normal drop-in fee)
CrossFit Games Open 11.6
Open 11.6 Description
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
The thruster loads are as follows:
- Males: (100lbs / 45kg)
- Females: (65lbs / 30kg)
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Squat Clean Thruster Ladder
Weight = 50% of Bodyweight
1 additional rep each minute:
– 1 Squat Clean Thrusters the first minute
– 2 Squat Clean Thrusters the second minute
– 3 Squat Clean Thrusters the third minute
– and so on…
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Ten RFT:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
Categories
2011-02-08 WOD
Five Rounds
1a. 5 KB Thrusters
Four Rounds
2a. 10 Box Jumps
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Snatch (each)