Monday Workout: Thruster, 30-20-10

Hey CF Cville!  CrossFit 3xf in Fishersville is hosting a fundraiser workout for Jake Bailey, who is battling Hodgkin’s Lymphoma.  Please visit the page here for information on how you can sign up to participate!  The event is on April 24. Let’s go out and show our suport!

Event Registration: “Jumping For Jake”

Crossfit Charlottesville 5


Thruster (from floor), 5 sets x 3 reps

*Start at moderate set of 3 and build as you are able. Rest 90 seconds between sets.


Level 1

20-15-10 Reps of Each for Time:

  • Russian Kettlebell Swing
  • Box Jump Step Down
  • Row (calories)

Level 2

30-20-10 Reps of Each for Time:

  • Kettlebell Swing (53/35)
  • Box Jump Step Down (24/20)
  • Row (calories)


  1. March Social Media Madness is ON!  Check the post here for details.  Also, if you are posting to Instagram but have a closed account, please let Scott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!

7 thoughts on “Monday Workout: Thruster, 30-20-10

  1. TH: 115
    11:54 (slow row)

  2. strength: 45-85#
    WOD: 11:01

  3. Thruster: 55, 65, 75, 80, 85
    WOD: 10:59 Rx

  4. 135×3,155,165
    11:17 run 600.400.200

  5. Thruster: 95, 105, 115, 115, 120#
    WOD: 9:40 (20″ Box Step Ups)

  6. 85,95,105×2,115#
    9:43 (24″ step ups, airdyne)

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