Daily Archives: 25/12/2022

Front and Zombie Squats then Row, Power Clean and Push Press

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5 rounds

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds

  • 8 x Zombie Squats @ 50% of above weight

Then, inspired by ‘Moves for Tito’ tribute WOD from WodWell Crossfit, AMRAP in 20 minutes of

  • Row 500m
  • 5 x Power Clean @ 50% of 1RM
  • 10 x Push Press
  • Row 500m
  • 8 x Power Clean
  • 10 x Push Press
  • Row 500m
  • 11 x Power Clean
  • 10 x Push Press
  • etc. continuing same pattern adding 3 x Power Cleans per round

Results: Used 185lbs for Front Squats, 95lbs for Zombie Squats. Metcon used 80lbs and got 4 rounds plus 500m Row and 10 Cleans.

TGUs, Russian Twist and Pike Lifts then Deadlifts and Wall Walks

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3 rounds of

  • 6 x Alternating Turkish Getups (3 per side) @ 14kg
  • 12 x Russian Twist (r+l=1rep) @ 14kg
  • 12 x Pike Lift over a Kettlebell (r+l = 1 rep)

Then 3 rounds for time (Invictus Boston Winter Throwdown #3)…

  • 10-20-30 x Deadlifts @ 185lbs (1.2 x Body Weight)
  • 5-5-5 x Wall Walks

Results: Metcon 11:29.