Category Archives: Short (<5 min)

<5 minutes

Row, Power Cleans and Box Jump Overs then Dips

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Cash in with Max effort Pushups (goal is to do 40 unbroken).

Inspired by Crossfit New England’s WOD from April 2, 2019.

AMRAP in 4 minutes

  • 15 Cal Row ( 21 on a ConceptII )
  • 15 x Power Clean @ 110lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 95lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 75lbs
  • 15 x Box Jump Overs

Then 3 rounds

  • 5 x Weighted Dips @ 30lbs

Results:  Cashed in with 50 unbroken pushups.  For the Metcon, it was partly a fail since I couldn’t finish one round as shown above.  Succeeded in getting a high intensity workout though so that was good.  Results:  33-34-42 reps.

15 Cal row on my machine takes 2:00 to 2:15 so didn’t leave a lot of time for the rest.  Next time either go with lower weights for the Power Cleans, e.g. 95-75-65lbs, or change the rep scheme to 9R-15RC-21BJO.

Front Squats then Row, Burpees and DB Snatch

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Take 15 minutes and work up to a heavy

  • 3 x Front Squat

Then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 21kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Clean and Press @ 16kg

Rest 3 minutes then AMRAP in 5 minutes

  • 15 Cal Row
  • 10 x Burpees
  • Max Alternating Dumbbell Snatch @ 20kg and DB Clean and Press @ 18kg

Note increased weight for C&P in last round.  16kg was too light.

Results:  For the Front Squats got up to 195lbs.  For the metcon – Snatch 30 reps, C&P 28 reps, Snatch plus C&P 24 reps.  Row took me on around 2 minutes.  For the last round I put the two weights side by side, then just did snatch left then right, switched and the did the C&P left then right and so on until the time ran out.

Deadlifts then Wallballs, Deadlifts and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Deadlift

The next part is taken from the CF New England WOD from January 16.

AMRAP in 5 minutes of

  • Buy in: 50 x Wall Balls/Sandbag Thrusters
  • 12 x  Deadlifts @ 165lbs
  • 12 x Burpees over the Bar

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 35 Wall Balls/Sandbag Thrusters
  • 9 x Deadlifts @ 185lbs
  • 9 x Burpees

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 20 x Wall Balls/Sandbag Thrusters
  • 6 x Deadlifts @ 205lbs
  • 6 x Burpees

Results:  Deadlifts got up to 290lbs.  Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps).  Interesting that all 3 ended up with almost the same number of reps.

Cleans then Front Squats and Pullups

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Mashup of the Street Parking Oly from this week and a modified older Metcon from earlier this month.

Spend 20 minutes and work up to a heavy…

  • 5 x Squat Clean

All sets should be unbroken touch and go.  Take 2-3 minutes rest between sets, the goal is to go heavy so the longer the rest the better.

Then 3 rounds for time

  • 20 x Front Squats @ 75lbs
  • 15 x Pullups

Results:  For the Cleans 65-95-115-125-135lbs.  For the metcon 6:32.

Dips and Pistols then Overhead Squats and Box Jumps

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5 rounds

  • 3-5 x Weighted Dips
  • Rest 30 seconds
  • 3 x Pistol Squats per Leg
  • Rest 60 seconds

Then 3 rounds of Overhead Squats

  • 10 x @ Air/PVC
  • 5 x @ 45lbs
  • 3 x @ 65lbs
  • 1 x @ 75lbs

Then for time 21-15-9 of (Crossfit Mainsite WOD from Nov 18, 2018).

  • Overhead Squats @ 45lbs/Empty Bar
  • Box Jumps

Results:  For the Weighted Dips did rounds 1-3 with 30lbs, 4-5 @ 45lbs.  Metcon in 5:06.