Monthly Archives: December 2020

Front Squats then Thrusters, Box Jumps and Pullups

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Part 1 – Every 3 minutes for 15 minutes

  • 5 x Front Squats

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Front Squat @ 65% from Part 1

AMRAP in 12 minutes

  • 21 x Sandbag Thrusters @ 19kg
  • 15 x Box Jumps
  • 9 x Pullups

Results: Part 1 – 170lbs. Part 2 – 110lbs. Metcon 4 rounds plus 12 reps.

Bench Press then Ring Pushups, Pullups, Glute Bridges and V-Ups

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Some basic Gymnastics work today with no Metcon.

Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 3 minutes for 9 minutes (3 rounds)

  • 10 x Ring Pushups
  • 3 x Weighted Pullups @ 19kg

Then every 3 minutes for 12 minutes (4 rounds)

  • 10 x Weighted Glute Bridges @ 19kg
  • 5 x Bicycles (L+R=1)
  • 10 x V-Ups

Results: Bench Press 170lbs.

Presses, Cleans and Row

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Every 2 minutes for 6 minutes

Then every 2 minutes for 6 minutes

  • 1 x Power Clean
  • 3 x Jerk Press

Then Crossfit New England’s Double Boat Grace, 6 rounds for time

  • 500 Meter Row
  • 10 x Power Clean and Jerk @ 75% of final weight from above

Rest 1 minute between rounds.

Results: Got up to 125lbs for the Clean and Jerk, so used 95lbs for the metcon…31:22 including rests. First round went out very hot 1:50 row all 10 reps unbroken, probably too much. The rest of the rounds settled into a 2:00-2:06 row and 5-3-2 rep scheme on the C&J. Seemed like a nice pace.

Core Work then Bent Rows and Dips

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4 rounds, rest as needed between roumds

  • 30 second Handstand Hold
  • 10 x Alternating Single Leg Pike Lifts (5 per side)
  • 10 x Pike Lifts
  • 10 x Pike Lifts over a Kettlebell (over and back is one rep)

Then 5 rounds

  • 5 x Barbell Bent Rows
  • Rest 30 seconds
  • 10 x Dips
  • Rest 90 seconds

Results: Bent Rows 80-95-105-110-115lbs.