Row Thruster

My legs have been feeling the squatting and possibly the box jumps from Sunday. Went to the 4:30 class.


5 Sets

  • 200m Row
  • 3 Hang Power Cleans
  • 3 Front Squats
  • 3 Push Jerks

I used 45-45-95-115-135#. Then I did a squat clean + front squat + push jerk with 155 and 175.


E2M – 10 Sets

  • Squat Clean
  • Front Squat
  • Push Jerk

I did 185, 195, 2 sets 205, 3 sets 215, 2 sets 225, and 235. Good test for my core. Was ok, but those should have been light weight for me.


E3M – 5 Sets

  • 300m Row
  • 9 Thrusters (95#)

I pulled about 1:45-1:48 and tried to push the final set. Was surprised how good the thrusters felt in the first set, but that didn’t last. My posterior chair was lighting up by the end of the 3rd set. My times were 1:31 – 1:31 – 1:34 – 1:34 – 1:33.

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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