Thrusters

10 Minutes

  • Work on Overhead Squats

10 Min EMOM

  • 1 Wall Walk
  • 3 Thrusters (75/50)

Add 1 Thruster per round

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

  • 5 burpee pull-ups
  • 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

  • Establish 1-rep-max thruster (from the floor)

6 Rounds for time (40min cap)

  • 7 Ring Dips
  • 7 Thrusters (95/65)
  • 7 Toes-to-Bar
  • 7 Deadlifts (255/165)
  • 7 Burpees
  • 7 KB Swings (70/53)
  • 7 Pull-ups

2 x 25m overhead med ball carries.

5 rounds For Time (25 min cap)

  • 400m Run or 1200m C2 Bike
  • 15 Thrusters at 65/50)
  • 10 Pull-ups

For Time (22min Cap)

  • 60 Cal Row
  • 50 Thrusters (75/55)
  • 40 Cal Row
  • 30 Thrusters (75/55)
  • 20 Cal Row
  • 10 Thrusters (75/55)

Optional: Deadlift

24 min AMRAP

  • 7 Push-ups
  • 7 Thrusters (115/75)
  • 7 Toes-to-Bar
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-ups
  • 7 Lunges with Kettlebell.

Partner Chipper for Time

  • 100 Thrusters (95/65)
  • 150 Cal Assault Bike
  • 100 Kettlebell Swings (53/35)
  • 2000m Row
  • 100 Toes-to-Bar
  • 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

20 Minute Alt EMOM

  • Min 1 – 12 x Front Squat
  • Min 2 – 12 x Push Press
  • Min 3 – 12 x Thruster
  • Min 4 – 200m Run
  • Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

E3MOM for 30 Minutes

  • Buy In: 4 minutes for a 400m run then,
  • Until your reach 100 Thrusters
    • 2 min of Work
      • 100m run
      • Max Thrusters (95/60)
    • 2 min of Rest

Jackie: For Time

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull-Ups