Dumbbell Thrusters Suck!

Woke up feeling good and refreshed. Still a little tight in my ass from Friday’s lunges, but not enough to affect any movement.


  • Tabata Bottom Squat Hold
  • Tabata Plank


5×1 Front Squat

Warmed up with 6 reps using the 45# bar and 3 reps at 135#. For my working sets I used 185#, 205#, 215# (previous PR), 225#, and 235#. Lifts felt great. I remembered to keep a deep breath and keep a tight midline on the way down. Then on the way up I really concentrated on keeping my elbows up so the weight wouldn’t drop forward. It’s been a long time since I did even a back squat PR, which is still at 240# from back in March. Next time I test thought I should see a big jump as well. Really happy with the 235# today.


12:00 AMRAP of 3-6-9-12-15-18-21…

  • DB Thrusters (35# DBs)
  • Jumping C2B Pull-ups

Since the beginner competition on Sunday is with jumping chest to bar pull-ups I figured today would be a good time to try them out. They really send your heart rate sky-high because it’s pretty much a constant jumping. I had to start breaking them down into sets of 6 or 8. The bar I was using was probably a little higher than it should have been for me, but it was a good test. I got through the round of 18 and then did 14 of the 21 thrusters. Doing thrusters with DBs is so much harder than it is with the bar.


Death by Ring Dips (by 2s)

I did 10 + 9.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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