Monthly Archives: June 2022

Bench Press and Pushups then Burpees, Bent Rows, Push Press and HSPU

By | | , , , ,
Comments Off on Bench Press and Pushups then Burpees, Bent Rows, Push Press and HSPU

5 rounds

  • 3 x Bench Press @ 90-95% of 1RM

Then accumulate

  • 100 x Alternating Pushups with 1 hand on floor, 1 hand on raised (switch/break as needed)

Then, inspired by theboxprogramming WOD from June 19…

3 rounds for time

  • 15 x Burpees
  • 10 x Single Kettlebell Bent Rows @ 16kg per side (complete one side then do the other)
  • 5 x Handstand Pushups

Rest 4 minutes, then 1 round for time of

  • 45 x Burpees
  • 30 x Single Kettlebell Bent Rows @ 16kg per side
  • 15 x Push Press @ 95lbs

Results: Used 190lbs for the Bench Press. For the Pushups, put my raised hand on the ball of a Kettlebell switched sides after 5-10 reps. Metcon 7:44 and 6:03.

Back Squats then Clean Complex

By | | , , , ,
1 Comment

5 rounds

  • 5 x Back Squat @ 55%
  • 3 x Back Squat @ 65%
  • 2 x Back Squat @ 75%
  • 2 x Back Squat @ 85%
  • 1 x Back Squat @ 95%

Then 3 rounds of

  • 1 x Back Squat @ 95%+

Then every 2 minutes for 10 minutes, do the following Clean Complex @ 55% of 1RM

  • 1 x Clean Lift Off
  • 1 x Hang Clean Panda Pull
  • 1 x Hang Power Clean
  • 1 x Hang Squat Clean
  • 1 x Full Squat Clean

Results: Back Squats 135-165-195-215-235lbs. Used 245lbs/111kg for all 3 sets of the seconds part. Used 95lbs for the Cleans.

Muscle Ups then Row, V-Ups, DU, DL and Wall Balls

By | | , , , ,
1 Comment

Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Kipping Bar Muscleup

Then 5 rounds of the following, rest as needed between rounds

  • 5 x Ring Row to Waist
  • 5 x Ring Dips

Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…

  • 20 x Wall Balls / Sandbag Thrusters
  • 20 x V-Ups
  • 20 x Calorie Row
  • 40 x Double Unders
  • 20 x Deadlifts @ 155lbs

Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.

T2B and Front Squats then Pullups and Goblet Squats

By | | , , , ,
Comments Off on T2B and Front Squats then Pullups and Goblet Squats

5 rounds of

  • 3 x Strict Toes to Bar with slow eccentric descent 3xx2
  • 3 x Front Squats with slow eccentric descent 3xx2 @ 70-75%

Then 21-15-9 of

  • Strict Pullups
  • RFE Goblet Squats @ 24kg Left Leg Raised
  • RFE Goblet Squats @ 24kg Right Leg Raised

Results: Used 155lbs for the FS. Metcon 10:53.

Strict Press then Push Press, Front Squat and Row

By | | , , , ,
Comments Off on Strict Press then Push Press, Front Squat and Row

CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36