Category Archives: Duration

Deadlift and Kettlebell Swings then Power Snatch and Toes to Bar

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Format was inspired form CFI workout from May 4, 2018 but changed to match what I wanted to do.

  • 15 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Kettelbell Swings in 60 seconds
  • Rest 2 minutes
  • 10 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Strict KBS in 60 seconds
  • Rest 2 minutes
  • 5 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Strict KBS in 60 seconds

Then against a 2 minute running clock do AMRAP of

  • 5 x Power Snatch @ 80lbs
  • 10 x Toes to Bar

Rest 2 minutes between sets for a total of 4 sets.

Results:  Really hard on the forearms. Deadlifts and Kettlebell Swings – 160lbs/34reps, 185lbs/27reps, 205lbs/25reps.  Metcon 28reps, 23reps, 23reps, 22reps.

Squat Snatch then DUs, Snatches and HSPU

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EMOM for 5 minutes

  • 2 x Overhead Squat

E2MOM for 10 minutes

  • 2 x Power Snatch

E2MOM for 10 minutes

  • 2 x Squat Snatch

Then 3 rounds for time

  • 50 x Double Unders
  • 25 x Power Snatch @ 75lbs
  • 5 x Handstand Pushups

Results:  Got to 75lbs for the Squat Snatch. Still a work in progress. Metcon 12:48.

Back Squats then Burpee Pullups, Wallballs and Dumbell Snatches

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CF Invictus WOD from May 2, 2018.

Every 3 minutes for 15 minutes

  • 4 x Back Squats
  • 10 x Weighted Situps @ 10lbs

Then AMRAP in 10 minutes

  • 5 x Burpee Pullups
  • 10 x Dumbbell Snatches @ 21kg
  • 20 x Sandbag Thrusters @ 30lbs

Results: Back squats 115-145-165-185-205lbs. For the metcon 3 rounds plus 26 reps.

Squat Cleans and Toes to Bar

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CF New England WOD from 25 April

EMOM for 20 minutes

  • 1 x Hang Squat Clean

Then AMRAP in 8 minutes

  • 3 x Squat Clean @ 95lbs
  • 3 x Toes to Bar
  • 6 x Squat Clean @ 95lbs
  • 6 x Toes to Bar
  • etc. adding 3 reps per round

Results:  For the Squat Cleans, started with 65lbs and worked up to 145lbs, increasing weight slowly, keeping form.  For the metcon 66 reps (round of 12 plus 6 reps).

Front Squats, Deadlifts, Hang Cleans, Push Press and Burpees

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CF Invictus WOD from 26 April.

Every 3 minutes for 18 minutes

  • 2 x Pause Front Squat (pause 2-3 seconds at bottom)

Then AMRAP in 10 minutes of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs

Every time the bar rests on the ground do 5 x Burpees.

Results:  For the front squats 115-135-165-185-195-205lbs.  For the metcon 30 rounds.