Category Archives: Upper Body/Arms

HPC, Burpees and Dips

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3 rounds and work upt o a heavy

  • 3 x Hang Power Clean

Crossfit WOD from 16. March… AMRAP in 12 minutes

  • 2 x Ring Dips
  • 2 x Buprees
  • 5 x Hang Power Cleans @ 120lbs/55kg
  • 4 x Ring Dips
  • 4 x Burpees
  • 5 x HPC
  • …etc adding 2 reps to the Dips and Burpees each round

Results: Got up to 61kg/135lbs HPC. Metcon 6 rounds plus 11 reps.

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

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Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.