Friday Workout: Thruster Heavy Single, and Squat Clean/Toes to Bar

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STRENGTH

Thruster, Build to a Heavy Single (from the floor) in 10 Minutes

WOD

Level 1

15-12-9 Reps of Each For Time:

  • Dumbbell Hang Squat Clean (30/20)
  • V-Up

Level 2

21-15-9 Reps of Each for Time:

  • Squat Clean (115/85)
  • Toes to Bar

ANNOUNCEMENTS

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

16 thoughts on “Friday Workout: Thruster Heavy Single, and Squat Clean/Toes to Bar

  1. strength: 100#
    WOD: 9:59 (75# squat clean, knees to bar)

  2. Thruster: 135
    WOD: 7:46 @ 105

  3. Strength: Thruster 155#, failed at 175#….PR’d Clean @ 175#
    WOD: 9:16

  4. Thruster: 165#
    WOD: 11:08 – lost the T2B at the end of the first round, dropped to 95# in second. No more two week breaks…

  5. Thruster: 215#
    WOD: 6:21 rx

  6. squat clean thruster: 125#
    wod: 8:50rx

  7. Strength: 105#
    WOD: 10:46 (Squat Cleans @ 65# x21, @55# x 15 & 9; T2B rx)

  8. squatcleanthruster up to 115#
    WOD 8:44 @85# (15-12-9 rep scheme)

  9. WOD- 8:43 @ 75#

  10. Thruster: 100# (PR + 11#, but it’s also been at least a year since I went for a 1RM)
    WOD: 10:09 (Rx weight, V-Ups)

  11. Thruster: 125#
    WOD: 10:26 (18 reps @115, 37@105, V-Ups)

    Feeling kind of sluggish today, definitely not at 100% after the holidays 😛

  12. 4 mile run
    WOD 5:23

  13. 110#
    Wod 11:12 85# and tucks. One day I’ll get T2B. 🙁

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