Thruster Build Up E3MOM
5 – 5 – 5 – 5 – 5
CrossFit Games WOD 2022
“Jackie Pro”
For Time: (15min cap)
1000m Row/Run or 2.5k Bike
50 Thrusters 95/65lbs
30 Bar Muscle-Ups
OR
“JACKIE”
For Time: (15min cap)
1000m Row/Run or 2.5k Bike
50 Thrusters 45/35lbs
30 Pull-ups MRX Ring Rows
Isometric Core Development
1min Handstand Hold
1min Hollow Hold
1min High Plank Hold
1min Wall Iron Chair sit Holding w/ Weight Plate
1min Hip Extension Hold
1min Bar Hang
Scaled Thrusters to Front Squat:
185(5)-225(5)-275(5)-305(5)-325(5)*PR
10:29 scaled
(1000m Run, 50 Front Squat @115, 30 Box Jumps to 30” box)
A) 135(5)-155(5)-165(5)-170(5)-210(5)
B) 8:48 Rx – JACKIE
95-125-155-185-205(4 and a front squat)
Jackie: 7:13 rx
4/29/19: 7:07 rx
10/30/16: 7:15 rx
7/31/23: 7:23 rx
A. 155
B. “Jackie Pro”
11:50 RX
A. 135 PR
B. Jackie 7:28 RX PR
(2023 7:51, 2022 8:20)
A. 185
B. “Jackie Pro” = 13:48 rx
A. 155-175-195-215-230
B. “Jackie Pro” – 11:11 RX
07/31/23: 11:42 RX
A. 95-115-135-140-140
B. 8:48 Rx Jackie
225
11:17 Rx Jackie pro row
95-135-155-165-175
78 Jackie Pro (27 bmu)
A: 115(5)-135(5)-165(5)-185(5)-115(5)
B: 6:54, RX (Run/Unbroken)