CrossFit workout consisting of 7 rounds of 7s – 7 power cleans, 7 thrusters, and 7 bar facing burpees for a score of total time.
Oh look at that, a new workout! I swear I have been working out still, just my workouts have slightly changed over the past month or two. Since I started working a lot more hours at Crush Fitness, I usually get a workout in there. Their classes consist of high intensity treadmill intervals with total body toning (free weights/resistance bands/bodyweight movements). If you are in the Austin area and haven’t checked them out, you definitely need to! My running has improved so much since taking their classes a few times a week.
I am still CrossFitting, just not as consistently since I am working a lot. I try to make it in 3-4 times a week, which is a big change from the 5-6 that I was doing before. Anyways, I just did this workout yesterday and since I had some time to write it up, I figured I should post it. I have a lot more that I am hoping to post soon too.
7 Rounds for Time
7 power cleans (40% of your 1 rep max)
7 thrusters
7 bar facing burpees
The WOD is pretty straight forward. The clean is light, which should make the thruster light too. The key is the do all the cleans unbroken and then go right into your thrusters. If you need to drop it, you should try to drop it between your 6th and 7th clean, so you don’t have to clean it again for your thrusters. The burpees are a little slower than regular ones since you need to be facing the bar/jump over the bar. Just got to keep moving through those.
I finished in 9:20 using 50#. Give it a try and let me know how it goes!
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