Category Archives: Duration

Cleans then KBS, Burpees and Push Press

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Not for time do 5 rounds of

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Squat Clean
  • Rest 90 seconds

Three sets for max reps of:

  • 45 seconds of Kettlebell Swings (24 kg)
  • 15 seconds Rest
  • 45 seconds of Burpees
  • 15 seconds Rest
  • 45 seconds of Push Press (75 lbs/35kg)
  • 15 seconds Rest

Results:  For the clean complex did 95,115,120,125,130lbs.  For the metcon, did 60,50,50 for a total of 160 reps.

Pullups, HSPU and Toes to Bar

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Reusing a format from an old Atomic Crossfit workout.

EMOM for max reps do 4 different ladders increasing by 2 reps per round…

Start with a Strict Pullup ladder beginning at 2 reps

  • 2-4-6-8 and so on until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps

  • 2-4-6-8 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Strict Toes to Bar  ladder beginning at 4 reps

  • 4-6-8-10 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Goblet Squat @ 24kg  ladder beginning at 6 reps

  • 6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results: Pullups 2,4,6,8,8=28  HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72

Deadlifts then Thrusters, Pullups, Burpees, Toes to Bar and Rowing

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Take 15- 20 minutes and work up to a heavy

  • 3 x Deadlift

AMRAP in 20 minutes of

  • 21 x Thrusters @ 80lbs(36kg)
  • 21 x Pullups
  • 21 x Burpees
  • 21 x Toes to Bar
  • 15 x Thrusters @ 80lbs
  • 15 x Pullups
  • 15 x Burpees
  • 15 x Toes to Bar
  • 9 x Thrusters @ 80lbs
  • 9 x Pullups
  • 9 x Burpees
  • 9 x Toes to Bar
  • Row for Calories in remaining time

Results: Got up to 275lbs (125kg) with the deadlifts.  For the metcon finished with 203 reps (23 calories rowed).  Pace yourself.  I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.

Front Squats then Deadlift, Hang Power Clean and S2OH

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Atomic Crossfit’s Meet at the Bar WOD.

First warm up with 3 rounds of

  • 5 x Pause Front Squats (3 second pause at the bottom)

Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.

  • 3 – 2 – 2 – 1 – 1 – 1

Then AMRAP in 5 minutes of

  • 5 x Deadlift @ 110lbs
  • 3 x Hang Power Clean
  • 1 x Shoulder to Overhead

Rest 3 minutes then AMRAP in 5 minutes of

  • 10 x Deadlift @ 95lbs
  • 6 x Hang Power Clean
  • 2 x S2OH

Results: For the front squats got up to 200lbs (115/145/165/185/195/200).  For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.

Strict Press and Pullups then TRX Atomic Pushups and Rows, Russian Twists and Box Jump Overs

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Not for time do 6 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next set.

  • 5 – 5 – 2 – 2 – 1 – 1

For time

  • 50 x TRX Atomic Pushups
  • 50 x TRX Reverse Rows (place feet where you can do the first 10-15 unbroken)
  • 50 x Russian Twists @ 12kg
  • 50 x Box Jump Overs

Results:  For the strict press 95/115/135/145/150/155 (new 1RM).  For the metcon finished in 13:20.  Started the reverse rows with feet on a bench but after 25 reps moved to the floor.