Monthly Archives: December 2024

Bench Press then HR Pushups and Row

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4 rounds of

  • 4 x Bench Press @ same weight as last time

Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of

  • Hand Release Pushups
  • Row for Calories

Then as finisher, 3 rounds of

  • 30 second Handstand Hold
  • Rest 1 minute

Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.

Front Squats and Lunges then Ring MU, Step Ups and T2B

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4 rounds of

  • 4 x Front Squat @ 6RM weight

Then 3 rounds of

  • 12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

  • 3 x Ring Muscleup
  • 12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
  • 9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

Strict Presses then Cleans and Front Squats

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3 rounds

  • 6 x Strict Press @80-85% of 1RM

Then 3 rounds of

  • Max Back Supported Seated Dumbbell Press @ 12kg per hand (back against wall or box)

CF New England’s “Opposites Attract” WOD…

  • 1-2-3…8-9-10 x Power Cleans @ 115lbs/52kg
  • 10-9-8…3-2-1 x Front Squats

Then accumulate

  • 2 Minutes L-Sit Hold

Results: Used 125lbs for the Strict Presses. Split the Presses again into 4.1.1-3.1.1.1-3.1.1.1. Seated Presses 15-15-15. Metcon 17:21.

Weighted Pullups and Split Squats then Cleans and Row

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EMOM 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg
  • Rest 20 seconds
  • 5 x Deficit Split Squats @ 28kg (front and rear foot elevated)

Then 4 rounds of

  • 5 x Straight Arm Pullups

Then AMRAP in 8 minutes

  • 5 x Hang Squat Clean @ 95lbs
  • 250m Row

Results: Metcon 5 rounds and 5 Cleans plus 230m Row.