Monthly Archives: November 2020

Presses, Pullups and KBS

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Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Strict Press

Then EMOM for 18 minutes rotate through the following (6 rounds of each)

  • Station 1 – 10 x Push Press @ 65-75% of part 1
  • Station 2 – 10 x Kipping Pullups
  • Station 3 – 10 x Heavy Kettlebell Swings @32kg

Results: Part 1 – 125lbs ( failed at 130lbs… I guess heavy is relative, still trying to catch up after my month off for the move). Metcon used 85lbs for the Push Press.

Deadlifts then a Core Workout

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Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Deadlift @ 65-75% of above

Then 4 rounds of this circuit, based on a workout from Semir Jasarevic’s Instagram feed…

  • 30 second Knee Tucks
  • 10 seconds Rest
  • 30 seconds Bear Plank Shoulder Taps
  • 10 seconds Rest
  • 30 second Side Plank Left
  • 10 second Rest
  • 30 second Side Plank Right
  • 10 seconds Rest
  • 30 second Russian Twist @ 14kg
  • 10 seconds Rest

Results: Part 1 – 255lbs. Part 2 – 185lbs.

Row, Cleans and BBJO

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A slightly modified version of the Doce WOD from Crossfit New England using the Ladies Rx weight.

AMRAP in 4 minutes

  • 27 Cal Row
  • 21 x Hang Power Clean @ 95lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 80lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 65lbs
  • 15 x Burpee Box Jump Over

Results: 54-53-54 reps (got up to 5-6 burpees pre round). Don”t underestimate the effect pulling on the rower has on your power cleans.

Bench Press, Pullups and T2B then Burpees and Dumbbell Rows

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3 rounds, resting as needed between rounds

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

Part 1 – Then take 15 minutes and work up to a heavy

  • 6 x Bench Press (heavier than on Nov 11)

Part 2 – Then 3 rounds of

  • 10 x Bench Press @ 55-60% of above
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 90 seconds

Then for time

  • 100 x Burpees

Every time you break, stop and do 5 x Dumbbell Rows @ 18kg

Results: Got up to 150lbs on Nov 11. Today got up to 160lbs. Part 2 – 105lbs. Metcon – 10:48.