Heavy Thrusters

Spent all day cleaning and doing laundry, so went to the 5:30pm class.


10:00 AMRAP

  • 30 PVC Pass-thrus
  • 40 Zombie Kicks
  • 50 Mountain Climbers

Nice and easy, not really pushing for the most rounds/reps. I think I got into a 4th round.


1RM Zercher Squat

Started with 5 at 135# and 2 at 185#, then 1 rep at 215#, 235#, 255#, and 265#. I was starting to really feel it on my back, so I stopped there. Lots left in the tank though. Beat my front squat 1RM by 10#.



  • Thrusters (115#)
  • Hang Power Clean (115#)

The Rx weight for men was 135#, but that would have killed me. I was able to get a nice intensity with 115# and finished in 8:42 for a solid time. I split up the first round into 11 and 10 for each movement, then went 5-5-5 on thrusters and 9-6 for the cleans, and finally 4-3-2 to finish off thrusters and did the cleans unbroken. I really tried to focus on popping my hips in the thrusters to get that weight flying off my shoulders.



  • T2B
  • KBS (53# KB)

The finisher was as tough as a lot of WODs! Not used to doing those American Kettlebell Swings since we always do the Russian variation. The American swings are a lot more taxing on the cardio side of things.

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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