Category Archives: Duration

Strict Press then HPC, Front Squat and T2B

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4 rounds

  • 8 x Strict Press @ max weight from last time

Then AMRAP in 12 minutes of

  • 3 x Power Clean @ 135lbs/60kg
  • 6 x Front Squat @ 135lbs
  • 9 x Toes to Bar

Results: Used 105lbs/48kg for the Strict Press (only 7 reps in last round). Metcon 6 rounds.

Weighted Pullups and MU Transitions then TGUs, KBS and KB Front Squats

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Spend 15 minutes working on

  • Ring Muscle Up Transitions

Then 5 rounds of

  • 1-2 x Weighted Pullup @ 20kg

Then a modified version of the Arnie benchmark WOD… For time

  • 15 x Turkish Getups @ 16kg, Right Arm
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Left Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 20 x Single Kettlebell Front Squats @ 24kg, Right Arm Racked
  • 50 x Kettlebell Swings @ 24kg
  • 15 x Turkish Getups @ 16kg, Left Arm

Results: Meton 21:40. Very interesting workout… never did that many TGUs in a row (Rx is 21 but that would take too long).

Burpee Pullups, KBS and Pushups then Russian Twists

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5 rounds of

  • 3 x Chest to Ring Pullups

Then, Inspired by Atomic Crossfit’s “Bull Shark” WOD, 5 rounds of AMRAP in 2 minutes, resting 1 minute between rounds

  • 8 x Burpee Pullups
  • 16 x Kettlebell Swings
  • Max Effort Pushups

The accumulate

  • 50 x Russian Twist @ 14kg (over and back is 1 rep)

Results: Metcon 109 Pushups. RTs in 3 sets.