Thrustery

Dec 22nd, 2017

Category: CrossFit

Thrustery

Jack

Warm-up
5-4-3-2-1
Thrusters*
Burpee Pull-Ups

*Perform each rep with 1 second pause at bottom of the squat and top of overhead position.

Mobility
Quads
Adductors

Strength
EMOM10
2 Squat Cleans

WOD
15-10-5-10-15
Thruster (135,95)
Burpee Pull-up

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35

Extra Work
4 Rounds
500-meter row
15/10 Strict handstand push-ups
1 rope climb “double-up”, 15-ft. rope

DISCUSSION 7 Comments

  1. Joel Carpenter 12/23/2017 at 3:40 am

    EMOM: 1-7 @ 135#, 8-10 @ 145#
    WOD: 16:52 95#

  2. Ryan Gould 12/23/2017 at 2:03 am

    Squat Clean: 165×2 (failed 185×2)

    WOD: 16:49 L3
    Heavy ass thrusters and couldn’t catch my breath on the pull-ups…one of the tougher ones I’ve done

  3. Andrea 12/23/2017 at 12:44 am

    Strength: 135-195
    Wod: 9:42rx

  4. Brian Campbell 12/22/2017 at 7:41 pm

    Strength: 280
    Wod: 11:25 Rx
    Extra: 10:03 (3 Rounds… forgot there was 4…)

  5. Jason Barrow 12/22/2017 at 6:12 pm

    EMOM: 115-155
    WOD: 12:30 L3

    I’d like to point out that in a class with multiple 7PMers, it wasn’t us frustrating Haley making her wait for everyone to be ready. Xmas miracle.

  6. Sean Flannery 12/22/2017 at 2:23 pm

    Strength: 155-225
    WOD: 12:40 Rx

  7. JT 12/22/2017 at 1:48 pm

    EMOM: 135-205
    WOD: 14:45 L3 the thrusters were the best part of this workout!
    Merry Christmas Y’all!