Monthly Archives: March 2021

Presses and Rows then KBS, Burpees, Pullups and Presses

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5 rounds

  • 6 x Strict Press
  • Rest 30 seconds
  • 5 x Bent Rows @ 24kg per side
  • Rest 90 seconds

Then for time

  • 15 x Kettlebell Swings @ 32kg
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 45 x Pullups
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 15 x Kettlebell Swings @ 32kg

Results: Strict Press 65-80-95-105-115lbs. Metcon 9:40. Not bad for having come up with this myself. Was wanting something between 8 and 12 mins and hit that right on.

Cleans

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Already did heavy Front Squats this week so focusing on the Clean today.

3 rounds for form and foot position

  • 1 x Power Clean
  • 1 x Power Clean with Half Squat
  • 1 x Clean

Then every three minutes for 15 minutes, work up to a heavy

  • 3 x Power Clean

Then every 3 minutes for 9 minutes

  • 8-10 x Hang Power Clean @ 65% from above

Results: Power Cleans 160lbs. Hang Power Clean used 105lbs.

Bench Press then Thrusters, T2B and DUs

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Take 20 mins and work up to a heavy

  • 3 x Bench Press

Then repeat of the Crossfit Open WOD 20.2.

AMRAP in 20 inutes of

  • 4 x Dumbbell Thrusters @ 16kg
  • 6 x Toes to Bar
  • 24 x Double Unders

Results: Bench Press 190lbs. Metcon 17 rounds plus 10 reps last time got 16 rounds plus 10 reps).

Front Squats then Front Squats, Reverse Lunges, Toe Touches and Dips

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Take 20 minutes and work up to a heavy

  • 5 x Front Squat

Then EMOM for 16 minutes rotate through the following stations each minute (4 sets of each)

  • Station 1 – 10 x Alternating Dumbbell Overhead Reverse Lunge @ 16kg per hand (5 per leg)
  • Station 2 – 10 x Weighted Toe Touches @ 8kg (r+l=1 rep)
  • Station 3 – 10 x Front Squat @ 65% from above
  • Station 4 – 10 x Dips

Results: Part 1 – 175lbs. Part 2 used 115lbs for the Front Squats.