Category Archives: Short (<5 min)

<5 minutes

Front Squat and Squat Cleans then Push Press and Pullups

By | | , , , ,
Comments Off on Front Squat and Squat Cleans then Push Press and Pullups

Every 3 minutes for 18 minutes

  • 3 x Front Squats
  • Pause 5-10 seconds to reset with bar on ground
  • 1.1 x Squat Cleans pausing 5-10 seconds between singles to reset

Then for time do 21-15-9 of

  • Push Press @ 80lbs
  • Pullups

Results:  For the Squats and Cleans did 95/115/125/135/140/145lbs.  Metcon in 3:50.

Split Squats and Thursters, T2B and Power Cleans

By | | , , , ,
Comments Off on Split Squats and Thursters, T2B and Power Cleans

Every 3 minutes for 12 minutes (4 rounds)

  •  5 x Split Squats

Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):

  • 20 x Sandbag Thrusters @ 30lbs (or Wallballs @ 20lbs/9kg)
  • 10 x Toes to Bar
  • 5 x Power Cleans @ 125lbs
  • Rest 2 minutes

Results:  Split Squats – 65/80/95/115lbs.  Metcon:  1:48/1:50/1:59/2:06