Category Archives: Duration

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.

Bench Press and DB Rows then Burpees and Sandbag Thrusters

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4 rounds

  • 4 x Bench Press @ 5-10lbs heavier than last time

Then 3 rounds

  • Max Incline Dumbbell Bench Press @ 20kg per hand
  • Rest 30 seconds
  • Max Dumbbell Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 25 x Burpees
  • 25 x Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Used 185lbs for the Bench Press. Ended up doing 3 + 1. Part 2 18/20-15/20-14/20. Metcon 3 rounds plus 21 reps.

Front Squats then Bike Sprints

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3 rounds

  • 5 x Front Squat @ 85-90% of 6RM from last time

Rest 2 minutes, then 2 rounds, resting 2 minutes between rounds

  • 20 x Kettlebell Goblet Squats @ 32kg

Then the Crossfit New England WOD from Sept 17… 3 rounds for time with a 1:1 work rest ratio (should be a partner WOD where one partner works while the other rests)…

  • Bike 500m
  • Rest 1:1
  • Bike 1000m
  • Rest 1:1
  • Bike 1500m
  • Rest 1:1

Results: Used 170lbs for the Front Squats. Metcon 23:24.