Thrusters

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

• Strength Warm Up
• 1 x 5 workset

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

Metcon

42 min EMOM (10 second transition)

• C2 Bike. 12 cal
• Air Runner. 10 cal
• C2 Rower. 12 cal
• Push-ups. 15
• C2 Ski Erg 12 cal
• Clusters. 5 (squat clean thruster)

Increase or decrease reps as needed