Didn’t eat the breakfast I wanted to and it hurt me in today’s workout. Went in at 11:30 and we had a big group today, like old times! Everyone was kind of doing different things to get going. I warmed up with a little bottom squat hold and 10 empty bar thrusters.

Thruster Attack Week 9 Workout 1

  • 3 Cycles
    • 3 Rounds
      • 20s Thrusters(75#)
      • 10s Rest
    • 30s Rest

Yuck! Still stuck to all sets of 9. Was really feeling this one during the long break before we started the workout.


“Danny” – 20:00 AMRAP

  • 30 Box Jumps (24″)
  • 20 Push Press (115#)
  • 30 Pull-ups

I did step-ups right from the start. First round I did 8 and then 7 leading with each leg but the rest of the way I switched legs every 5 reps. Push press felt good even after the thrusters, probably due to all of the thrusters building up my strength endurance. Was able to go 11-9 each round. I did all sets of 5 on the pull-ups. My biggest issue was lungs in this one. Taking longer breaks than I should have needed. Made it through 3 rounds, the step-ups, and 16 (11-5) of the push presses.

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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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