A) Clean to Thruster 3-5 reps on min for 10mins
B) Clean Pull 5×5 – 110% Clean weight – rest 60s
C) Box Squat 3×5 inc weight – rest 90s
D) i) Good Mornings 3×5
ii) GHD Sit Ups 3×10-15 reps
CrossFit Workout Box Squats
July 30, 2012 By 1 Comment
CrossFit Workout Clean to Thruster
August 17, 2011 By 6 Comments
Warm Up:
Row 300m +50 Double Unders
1min Dislocates+ Helicopters
2 Rounds
3 Muscle Ups
6 Ball Ups
9 Pistols each leg
A) Hang Power Clean 3×3 @ 80% Power Clean 1RM – every 90s
B) Push Press 5×1 @ 92% – every 60s
C) Complete:
1min Max Clean to Thruster (42.5/30kg)
1min rest
1min Max Clean to Thruster (50/35kg)
1min rest
1min Max Clean to Thruster (60/40kg)
Post total reps of each interval to comments
Stretches to finish
CrossFit Workout Clean 2 Thruster
June 29, 2011 By 6 Comments
Warm Up:
Skipping 2mins
1min Box Glute Stretch
2 Rounds
5 Ring Dips
10 Butterfly Pullups
15 Wallball
A) Power Clean 3×3 @ 75% Clean 1RM – every 90s
B) Strict Press 7×1 @ 90% – every 60s
C) 5 Rounds
1min Max Squat Clean to Thruster (42.5/30kg)
1min rest
Stretches to finish
CrossFit Workout Clean to Thruster
June 17, 2011 By 4 Comments
Warm Up:
Row 600m
1min Hamstring Stretch
2 Rounds
10 Ring Rows
10 Clapping Push Ups
10 Pistols
A) Split Jerk 3×3 @ 82% Jerk 1RM – 90s rest
B) Deadlift – work up to 5RM – allow 15mins
C) For Time:
15.12.9
DB Clean to Thruster (20/15kg)
Rest 1min between rounds
Stretches to finish
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