Category Archives: Duration

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.

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

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5 rounds to work up to a heavy

  • 6 x Front Squat

Then for time

  • 10 x Hang Power Cleans @ 50kg
  • 20 x Goblet Lunges @ 24kg (total 10 per leg)
  • 30 x KB Swings @ 24kg
  • 40 x Toes to Bar
  • 500m Row
  • 40 x Toes to Bar
  • 30 x KB Swings
  • 20 x Barbell Lunges @ 43kg
  • 10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.