Monthly Archives: March 2023

Weighted Pullups and Strict Presses

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3 rounds

  • 10 x Pike Lift
  • 30 second Pike Hold

Then EMOM for 5 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups @ Bodyweight

Then 3 rounds of

  • 6 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • 10-12 x Strict Press @ 65% of 3 RM
  • Rest 3 minutes

Results: Heavy Strict Presses were bad… Used 120lbs and got only 6-5-4 reps per round. Need to step back to 80% maybe?

Burpees, G2OH and Row

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Inspired by the Kody hero WOD from WODwell Crossfit…

Part 1 – AMRAP in 20 minutes

  • 9 x Burpees
  • 8 x Ground to Overhead @ 75lbs

Immediately followed by Part 2 –

  • Row 2000m

Results: Metcon total time 29:41. Part 1 – 10 rounds plus 5 reps. 2k Row in 8:52. Took some time to transition to the rower. Power Snatch for the G2OH.

Back and Front Squats then a KB Finisher

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4 sets of

  • 6 x Pause Back Squats @ 80% of 3RM

Then 2 sets of

  • 20 x Front Squats @ 50% of Back Squat Weight above

Then a Kettlebell finisher from Joeller Blades on Instagram..

In a kickstand stance (one leg stepped back behind the other), with a single Kettlebell, AMRAP in 10 minutes

  • 2 x Kettlebell Deadlift
  • 2 x Kettlebell Cleans
  • 2 x Kettlebell Squats
  • 2 x Kettlebell Push Press
  • Repeat on other side

Results: Used 160lbs for the Back Squats. 80lbs for the Front Squats. Metcon used 24kg… 8 rounds (maybe only 7, wasn’t using a counter). 24kg was quite heavy… probably could have used an 18 and had better form.