The Barbell Thruster is one of the best total body lifts, epitomizing the "core-to-extremity" principle. Descend into a deep front squat where the core muscles of your body propel the barbell upward, and the extremities (your arms) finish it off.SWOD:
Barbell Thruster 3rm
Metcon:
On the minute for 20:00 perform:
- 3 Burpees
- Max reps Barbell Thrusters (95/65)
WOD Tips:
For the SWOD, we last maxed out our 1rm Thrusters on 2.24.10 and 5.18.10. Hopefully you recorded those efforts and can use them as a gauge for your 3rm efforts today. Only go up in weight as long as you are able to descend into front squat with proper depth, and without losing your lumbar curve.
For the metcon, you will perform 3 burpees at the top of every minute. The burpees will be full burpees: squat, kick the legs back, push up, jump your feet back to squat position, and finish with a max effort jump. You will spend the rest of the minute performing as many reps of barbell thrusters as you can until the next minute, when you will do burpees again. The object of this WOD is to reach 100 thrusters. The WOD ends at 100 thrusters or 20:00, whichever comes first. For the thrusters, you have to be able to clean the barbell into position each round, so use that to guide what weight you complete this WOD with.
Post your weights and times to the comments section! bc
Barbell Thruster 3rm
Metcon:
On the minute for 20:00 perform:
- 3 Burpees
- Max reps Barbell Thrusters (95/65)
WOD Tips:
For the SWOD, we last maxed out our 1rm Thrusters on 2.24.10 and 5.18.10. Hopefully you recorded those efforts and can use them as a gauge for your 3rm efforts today. Only go up in weight as long as you are able to descend into front squat with proper depth, and without losing your lumbar curve.
For the metcon, you will perform 3 burpees at the top of every minute. The burpees will be full burpees: squat, kick the legs back, push up, jump your feet back to squat position, and finish with a max effort jump. You will spend the rest of the minute performing as many reps of barbell thrusters as you can until the next minute, when you will do burpees again. The object of this WOD is to reach 100 thrusters. The WOD ends at 100 thrusters or 20:00, whichever comes first. For the thrusters, you have to be able to clean the barbell into position each round, so use that to guide what weight you complete this WOD with.
Post your weights and times to the comments section! bc
Swod: 75x3
ReplyDeleteMetcon: 18:55@45 (that's 54 burpees/100 thrusters!!)
Phew!! Glad to get that out of the way..
SWOD: 75 lb x 3 rm
ReplyDeleteMetcon: 18:?? w/ 45 lb thrusters...ugh, that was tough!
hmmm...not too sure about working out at the crack of dawn, especially next to super crossfit star Elizabeth!!
SWOD: 75 lbs x 3 rm
ReplyDeleteMetcon: 18:?? w/ 45 lb thrusters...ugh, that was tough!!
hmmm...not too sure about working out at the crack of dawn, especially next to super crossfit star Elizabeth!! :)
metcon: 5 burpees + 135# thrusters on minute.
ReplyDelete63 reps of thrusters in 20:00
SWOD: 105#
ReplyDeleteMETCON: 20:00 30@75#
Need to work on my arms. Pushups are killing me!!!
SWOD: 70 lbs x 3
ReplyDeleteMetcon:3 burpees per round + 97 barbell thrusters at 35 lbs in 20:00
5 burpees + max reps of 135 thrusters on the minute for 20:00. Only got 45. Not feeling it this morning. Great work by the 5:00 class this morning! You girls were working hard!
ReplyDeletemetcon: 5 burpees + 95# thrusters on minute.
ReplyDelete37 reps of thrusters in 20:00
Metcon: 3 burpees with box + two kettle-bells, 18# each. only got to 65, I almost died.
ReplyDeletewhere in the world was "ANTHONY", can't make it a whole week?
SWOD 125x3
ReplyDeleteMetCon 65@85lbs
SWOD: Practiced skill and form up to 55 lbs
ReplyDeleteMetcon: 100 in 16:00 with a 35 lb bar
Nursing a sore back so went for time versus weight tonight. Whew! my arms were smoked at the end of that one.
SWOD 135 x 3
ReplyDeleteMETCON 65x95 for 17 rounds, one rest round last two rounds burpees and jump rope.
"This Metcon was no joke, my hips are on fire right now"
SWOD: Practiced form up to 75lbs
ReplyDeleteMetcon: 60 reps @ 65lbs in the 20min
SWOD: Skill work up to 75lbs
ReplyDeleteMETCON: 60 reps in the 20 min
SWOD: 145lb x 3
ReplyDeleteMetcon: 50 thrusters @ 95lbs in 20mins <--- weak!
SWOD:
ReplyDeleteSWOD: 75 Lbs X 3 (wrists tight)
Metcon: 52 thrusters @ 55 lbs in 20 min
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