Category Archives: Duration

Back Squats then Clean Complex

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5 rounds

  • 5 x Back Squat @ 55%
  • 3 x Back Squat @ 65%
  • 2 x Back Squat @ 75%
  • 2 x Back Squat @ 85%
  • 1 x Back Squat @ 95%

Then 3 rounds of

  • 1 x Back Squat @ 95%+

Then every 2 minutes for 10 minutes, do the following Clean Complex @ 55% of 1RM

  • 1 x Clean Lift Off
  • 1 x Hang Clean Panda Pull
  • 1 x Hang Power Clean
  • 1 x Hang Squat Clean
  • 1 x Full Squat Clean

Results: Back Squats 135-165-195-215-235lbs. Used 245lbs/111kg for all 3 sets of the seconds part. Used 95lbs for the Cleans.

Muscle Ups then Row, V-Ups, DU, DL and Wall Balls

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Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Kipping Bar Muscleup

Then 5 rounds of the following, rest as needed between rounds

  • 5 x Ring Row to Waist
  • 5 x Ring Dips

Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…

  • 20 x Wall Balls / Sandbag Thrusters
  • 20 x V-Ups
  • 20 x Calorie Row
  • 40 x Double Unders
  • 20 x Deadlifts @ 155lbs

Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.

T2B and Front Squats then Pullups and Goblet Squats

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5 rounds of

  • 3 x Strict Toes to Bar with slow eccentric descent 3xx2
  • 3 x Front Squats with slow eccentric descent 3xx2 @ 70-75%

Then 21-15-9 of

  • Strict Pullups
  • RFE Goblet Squats @ 24kg Left Leg Raised
  • RFE Goblet Squats @ 24kg Right Leg Raised

Results: Used 155lbs for the FS. Metcon 10:53.

Strict Press then Push Press, Front Squat and Row

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CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36

KBS and BBJO

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The Valkieries Vault WOD from Streetparking…

7 rounds of AMRAP in 2 minutes, rest 2 minutes between rounds (total of 26 minutes)

  • 20 x Overhead Kettlebell Swings @ 24kg
  • Max Burpee Box Jump Overs

Results: Don’t do Overhead Kettlebell Swings often so thought I would give it a shot today. 13 reps Burpee Box Jump Over in every round.