Monthly Archives: November 2018

Dips and Pistols then Overhead Squats and Box Jumps

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5 rounds

  • 3-5 x Weighted Dips
  • Rest 30 seconds
  • 3 x Pistol Squats per Leg
  • Rest 60 seconds

Then 3 rounds of Overhead Squats

  • 10 x @ Air/PVC
  • 5 x @ 45lbs
  • 3 x @ 65lbs
  • 1 x @ 75lbs

Then for time 21-15-9 of (Crossfit Mainsite WOD from Nov 18, 2018).

  • Overhead Squats @ 45lbs/Empty Bar
  • Box Jumps

Results:  For the Weighted Dips did rounds 1-3 with 30lbs, 4-5 @ 45lbs.  Metcon in 5:06.

Strict Press, then Row, Dumbbell Push Pres

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Based on CF Invictus WOD from today.

Every 3 minutes for 15 minutes

  • 2 – 4 x Strict Press (only increase weight if you can complete all 4 reps)

Then for time

  • 250 Double Unders
  • 40 x Single Arm Push Press @ 16kg per hand (hold both dumbbells in front rack/at shoulders, do 10 reps with one arm, 10 with other arm, repeat for 40 total reps)
  • 30 x Pullups
  • 20 x Burpees

Results:  Strict Press 105-115-125-130-130lbs.  Metcon in 9:51.

Cleans and T2B

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Inspired by the CF Invictus WOD from October 30, 2018. 

EMOM for 5 minutes

  • 1 x Hang Clean @ 110lbs
  • 1 x Front Squat @ 110lbs

Rest 1 minute, then EMOM for 6 minutes

  • 1 x Hang Clean @ 120lbs
  • 1 x Front Squat @ 120lbs

Rest 1 minute then EMOM for 6 minutes

  • 1 x Squat Clean @ 135lbs

Then for time do 5 rounds of

  • 10 x Hang Squat Clean @ 110lbs
  • 10 x Toes to Bar

Results: For the first part just set the EMOM timer to 19 minutes.  For the Metcon 15:44.  Really  a killer on the forearms.