Author Archives: cbroccoli

Muscle Ups, Dips, Pullups and Row

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10 rounds

  • 1 x Ring Muscle Up
  • 3 x Ring Dips
  • 5 x Ring Reverse Rows
  • Rest 1 minute

Then 3 rounds

  • 8-10 x Bar Pullups

Then inspired by Crossfits WOD from 19. August.

3 rounds for total distance

  • Row 50 seconds / rest 10 seconds
  • Row 40 seconds / rest 20 seconds
  • Row 30 / 30
  • Row 20 / 40
  • Row 10 / 50

Results: Metcon 2100m. Fun way to row 2k.

Cleans and Front Squats the a KB EMOM

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 65% of 1RM
  • 1 x Hang Clean
  • 1 x Clean

7 rounds increase weight per round

  • 5-5-3-2-1-1-1 x Front Squat

Then EMOM for 12 minutes

  • 6 x Alternating Kettlebell Bent Rows (r+l=1rep) @ 14kg per hand
  • 6 x Kettlebell Pushups (hands on ball of KB)
  • 3 x Dual Kettlebell Front Rack Reverse Lunge (r+l=1rep)

Results: Used 50kg for the Cleans. Front Squats 135-155-175-185-195-205-215-220lbs/100kg!

Bench Press then Row and Sandbag Thrusters

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Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 55% 1RM
  • 7 x Bench Press @ 65% 1RM
  • 5 x Bench Press @ 70% 1RM
  • 5 x Bench Press @ 70%
  • 5 x Bench Press @ 70%
  • 7 x Bench Press @ 65%
  • 9 x Bench Press @ 55%

Then from Crossit mainsite…

Every 10 minutes for 30 minutes

  • Row 500m
  • Max Unbroken Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Bench Press 125-140-155( 3)-140-125lbs (57-64-70kg)… Metcon 70 Thrusters.