Author Archives: cbroccoli

Power Cleans and Thrusters

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4 rounds for time, rest minimun of 1 minute between rounds.

  • Round 1 – 10 x Power Clean @ 125lbs/57kg plus 20 Sandbag Thrusters @ 20kg
  • Round 2 – 8 x Power Clean @ 135lbs/61kg plus 20 Sandbag Thrusters @ 20kg
  • Round 3 – 6 x Power Clean @ 145lbs/66kg plus 20 Sandbag Thrusters @ 20kg
  • Round 4 – 4 x Power Clean @ 155lbs/70kg plus 20 Sandbag Thrusters @ 20kg

Results: 14:55. Started this one as every 3 minutes for 12 minutes, but in round 2 only had 15 seconds left so switched it to what is above. Last round rested a full 2 mimutes before starting the Cleans.

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

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5 rounds, resting 2 minutes between rounds

  • 10 x Deadlift (increase weight per round)
  • 20 x Pushups

Then 5 rounds for time

  • 21 x Kettlebell Swings @ 24kg
  • 15 x V-Ups
  • 9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

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Take 10 minutes and work on

3 rounds of

  • 5 x Weighted Ring Pullups @ 10kg
  • 8 x Weighted Ring Dips @ 10kg

Then AMRAP in 12 minutes

  • 6 x Burpee Pullups
  • 6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.

Back Squats then Row, Step Ups, V-Ups and Bent Rows

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5 rounds, work up to a heavy

  • 10 x Back Squats

Then, based on the Crossfit Mainsite WOD from March 21, for time

  • 1000m Row
  • 30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
  • 20 x Dumbbell Bent Rows @ 14kg per hand
  • 10 x V-Ups
  • 1000m Row
  • 10 x V-Ups
  • 20 x Dumbbell Bent Rows
  • 30 x Box Step Ups
  • 1000m Row

Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.

The Chief Benchmark WOD

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AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last set ended.

  • 3 x Power Cleans @ 125lbs/55kg
  • 6 x Pushups
  • 9 x Air Squats

Results: Did this WOD back in 2017 and completed 18 rounds. This time 18 rounds plus 16 reps. Not bad beating my 51 year old self!