Category Archives: Upper Body/Arms

Cleans and Presses then Power Cleans and Bike

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Then 3 rounds of

  • 8 x Strict Press @ 65% of 3RM from last time

Every 2 minutes for 10 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then, inspired by Crossfit’s WOD from Sept 6, for time

  • 25 x Power Clean @ 75lbs
  • 1000m Bike
  • 25 x Power Clean @ 75lbs
  • 1000m Bike
  • 25 x Power Clean @ 75lbs

Results: Used 85lbs/38kg for the Strict Press. Used 120lbs/55kg for the Cleans. Metcon 12:55

Cleans then Burpee Pullups and Row

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then Every 1 minutes for 10 minutes

  • 1 x Clean First Pull Deadlifts @ 110% of 1RM

Then 3 rounds for time

  • 20 Burpee Pullups
  • 200m Row

Results: Used 115lbs/52kg for the Clean complex. Used 185lbs/85kg for the Pulls. Metcon 13:13.

Muscle Ups, Dips, Pullups and Row

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10 rounds

  • 1 x Ring Muscle Up
  • 3 x Ring Dips
  • 5 x Ring Reverse Rows
  • Rest 1 minute

Then 3 rounds

  • 8-10 x Bar Pullups

Then inspired by Crossfits WOD from 19. August.

3 rounds for total distance

  • Row 50 seconds / rest 10 seconds
  • Row 40 seconds / rest 20 seconds
  • Row 30 / 30
  • Row 20 / 40
  • Row 10 / 50

Results: Metcon 2100m. Fun way to row 2k.