Category Archives: Long (< 20 min)

< 20 minutes

Crossfit Open WOD 18.1

By | | , , , ,
1 Comment

18.1 is… AMRAP in 20 minutes of

  • 8 x Toes to Bar
  • 5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
  • 5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
  • Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total).  Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.

Snatches then Snatches and Burpees (Games workout 13.1)

By | | , , , ,
1 Comment

Every 2 minutes for 12 minutes

  • 1 x Hang Power Snatch
  • 1 x Power Snatch

AMRAP in 17 Minutes

  • 40 x Burpees
  • 30 x Power Snatches @ 45lbs
  • 30 x Burpees
  • 30 x Power Snatches @ 75lbs
  • 20 x Burpees
  • 30 x Power Snatches @ 100lbs
  • 10 x Burpees
  • Max reps Power Snatches @ 120lbs

Results:  Snatches 65-75-80-95-95-95.  Metcon 162 reps (stopped at 12 snatches at 100lbs).

Back Squats and Pullups then Row, Thrusters, Burpees

By | | , , , ,
Comments Off on Back Squats and Pullups then Row, Thrusters, Burpees

Four sets of:

  • 4-6 x Back Squats
  • Rest 90 seconds
  • 3-4 x Weighted Pull-Ups
  • Rest 90 seconds

AMRAP in 20 minutes of

  • Row 500m
  • 30 x Dumbbell Thrusters @ 12kg per hand
  • 20 x Burpees
  • Rest 2 minutes

Results:  Back Squats 95-135-165-185lbs all at 6 reps.  Metcon 2 rounds plus 500m row, 24 Thrusters.