Monthly Archives: May 2020

Deadlifts, KBS, Burpees and HSPU

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3 rounds of

  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Knee Tucks

6 sets

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 2 x Deadlift @ 80%
  • Set 4 – 2 x Deadilft @ 85%
  • Set 5 – 1 x Deadlift @ 90%
  • Set 6 – 1 x Deadlift @ 95%+

Then for time 15-12-9-6

  • Kettlebell Swings @ 32kg
  • Burpees
  • Strict Pullups

Results: Deadlifts 165-185-215-245-275-295lbs. Metcon 11:23. Pullups were really hard today.

Overhead Squats then DB Snatches and Thrusters

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Take 15 minutes and work on Overhead Squats, Snatch Liftoffs and Snatch Balance.

Then 5 rounds

  • 3 x Pause Overhead Squat (pause 2-3 seconds at bottom of squat)

Then 3 rounds for time ( inspired by Crossfit Games WOD 9.5 )

  • 30 x Sandbag Thrusters @ 30lbs
  • 30 x Alternating Dumbbell Snatches @ 21kg/46lbs (15 per hand)

Results: OHS 45-65-75-80-95lbs… felt very good. Metcon 12:38.

Knee Raises and Glute Bridges then DUs, T2B, DLs and BJO

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Take 10 minutes and work on Kettlebell Snatch.

Then EMOM for 12 minutes alternate

  • Even Minute – 8 x Weighted Knee Raises from Dip Station
  • Odd Minute – 8 x Weighted Glute Bridges

Then AMRAP in 12 minutes of

  • 50 x Double Unders
  • 25 x Toes to Bar
  • 25 x Deadlifts @ 185lbs
  • 25 x Box Jump Overs

Results: Glute Bridges 65-80-95-110-110-110lbs. Metcon 1 round plus 109 reps.

Core Work then a Barbell Complex and Bike

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4 sets of

  • 1 x V-Up
  • 1 x Single Leg V-Up Left
  • 1 x Single Leg V-Up Right
  • Repeat 5 rounds

Then 5 sets of the following complex, rest as needed between sets

  • 1 x Deadlift
  • 1 x Hang Squat Clean
  • 1 x Front Squat
  • 1 x Push Press / Push Jerk
  • Repeat for 3 rounds

Then for time

  • Bike 1k
  • Rest 3 minutes
  • Bike 2k
  • Rest 3 minutes
  • Bike 3k

Results: Complex 95-115-125-130-135lbs. Squat cleans were good, but need to work on my foot work. Bike 2:30, 5:14, 8:41.