Monthly Archives: April 2020

Front Squats then BJs, G2OH and Renegade Rows

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Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 60%
  • 3 x Front Squat @ 75%
  • 3 x Front Squat @ 80%
  • 2 x Front Squat @ 85%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 12 x Front Squat @ 60%

Then, based on a Crossfit Invictus WOD, for total reps, EMOM for 15 minutes

  • Station 1 – 20 seconds Box Jumps
  • Station 2 – 20 seconds Sandbag Ground to Overhead
  • Station 3 – 20 seconds of Renegade Rows

Results: Front Squat 145-165-175-185-195-205-215-135lbs.

Power Snatch then TGUs and Farmer Carry then DB Squat Clean, Push Press and OH Lunges

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Every two minutes for 10 minutes (5 rounds)

  • 5 x Hang Power Snatch @ 75lbs

Then 3 sets of

  • 3 x Turkish Getup per Side @ 16kg
  • 100ft/30m Farmer Carry @ 32kg per Hand
  • Rest 1 minute

AMRAP in 12 minutes alternating hands per round (all 18 reps with left hand then all 18 reps with right hand is one round)

  • 6 x Single Arm Squat Clean @ 16kg
  • 6 x Single Arm Push Press
  • 6 x Overhead Reverse Lunge

Results: Snatches were good. Worked on form and full extension. Metcon 5 rounds + 12 reps

Pullups and Pushups Complexes then Deadlifts and Burpees

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4 sets of the following Complex

  • 5 x Pushup
  • 3 x Archer Pushup per Side
  • 3 x Single Hand Raised Pushups per Side
  • Rest 20 seconds
  • 2 x Strict Supinated Pullups with Shoulder Width Grip
  • 2 x Strict Supinated Pullups with Narrow Width Grip
  • 2 x Strict Pronated Group Pullups with Shoulder Width Grip
  • Rest 2 minutes

EMOM until you fail to complete all reps in the minute (taken from the Box Programming instagram post from Saturday)

  • 5 x Deadlift @ 185lbs + 1 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 2 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 3 x Burpee over the Barbell
  • etc.

Results: Complex was good, really worked the arms nicely. Metcon 8 full rounds plus 12 reps (including DL).

Core Work then Presses and Wall Balls

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4 rounds of

  • 10 x TRX Pike Press
  • 20 x TRX Mountain Climbers

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Strict Press @ 65%
  • Set 2 – 3 x Strict Press @ 75
  • Set 3 -2 x Strict Press @ 80
  • Set 4 -2 x Strict Press @ 85
  • Set 5 -1 x Strict Press @ 90%
  • Sets 6-10 -1 x Push Press @ 90%

Then for time, Karen

  • 150 x Sandbag Thrusters

Results: Strict Presses 95-105-120-130-135lbs. Metcon 7:43.

Back Squats, Ring Pullups, Dumbbell Press, then KBS and DUs

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3 sets of

  • 3 x Back Squats (33X1 tempo)

Rest as needed between sets.

Then 5 rounds

  • 3 x L-Sit Ring Pullups
  • Rest 30 seconds
  • 10 x Seated Alternating Dumbbell Press @ 18kg
  • Rest 90 seconds

For the Dumbbell Press sit on a bench and hold Dumbbells at shoulders, press one at a time for a total of 10 reps.

Then for time 10-20-30-40-30-20-10 of

  • Kettlebell Swings @ 24kg
  • Between each set do 30 x Double Unders

Results: Back Squats 135-165-185lbs. Metcon 9:26.