Category Archives: Duration

OH Press then Dips and SDLHP

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3 rounds

  • 6 x Strict Press @ 75-80% of 1RM

Then the Crossfit workout from November 23… for time, 1-2-3-4-5-6-7-8-9-10 reps of

  • Ring Dips
  • Sumo Deadlift High Pull @ 75lbs/34kg

Results: Used 120lbs/55kg for the Strict Press. Broke the sets up to get all reps in, rest no more than 30 secpnds between reps… set 1 – all 6 reps unbroken/set 2 – 5 plus 1/set 3 – 4 plus 1 plus 1. Metcon 8:32.

Bench Press then Pushups and Pullups

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4 rounds

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

Then for time

  • 150 x Pushups
  • Every time you break 5 x Strict Toes to Bar

Then finisher accumulate

  • 50 x Straight Leg Situps

Results: Used 175lbs/75kg for the Bench Press. Metcon 17:42, 15 rounds, kept it to 10 reps per round except in the first round (20) and last two rounds (8 and 2).