Monthly Archives: May 2018

Squat Snatch then DUs, Snatches and HSPU

By | | , , , ,
Comments Off on Squat Snatch then DUs, Snatches and HSPU

EMOM for 5 minutes

  • 2 x Overhead Squat

E2MOM for 10 minutes

  • 2 x Power Snatch

E2MOM for 10 minutes

  • 2 x Squat Snatch

Then 3 rounds for time

  • 50 x Double Unders
  • 25 x Power Snatch @ 75lbs
  • 5 x Handstand Pushups

Results:  Got to 75lbs for the Squat Snatch. Still a work in progress. Metcon 12:48.

Back Squats then Burpee Pullups, Wallballs and Dumbell Snatches

By | | , , , ,
Comments Off on Back Squats then Burpee Pullups, Wallballs and Dumbell Snatches

CF Invictus WOD from May 2, 2018.

Every 3 minutes for 15 minutes

  • 4 x Back Squats
  • 10 x Weighted Situps @ 10lbs

Then AMRAP in 10 minutes

  • 5 x Burpee Pullups
  • 10 x Dumbbell Snatches @ 21kg
  • 20 x Sandbag Thrusters @ 30lbs

Results: Back squats 115-145-165-185-205lbs. For the metcon 3 rounds plus 26 reps.

Squat Cleans and Toes to Bar

By | | , , , ,
Comments Off on Squat Cleans and Toes to Bar

CF New England WOD from 25 April

EMOM for 20 minutes

  • 1 x Hang Squat Clean

Then AMRAP in 8 minutes

  • 3 x Squat Clean @ 95lbs
  • 3 x Toes to Bar
  • 6 x Squat Clean @ 95lbs
  • 6 x Toes to Bar
  • etc. adding 3 reps per round

Results:  For the Squat Cleans, started with 65lbs and worked up to 145lbs, increasing weight slowly, keeping form.  For the metcon 66 reps (round of 12 plus 6 reps).

Bench Press then Row and Burpee Box Jump Overs

By | | , ,
Comments Off on Bench Press then Row and Burpee Box Jump Overs

5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.