Category Archives: Upper Body/Arms

Strict Presses then Power Cleans, Bike and Dips

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8 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1-1 x Strict Press

Then 3 rounds of

  • Max Unbroken Strict Press @ 80% of above 1RM
  • Rest 2 minutes between sets

Then for time

  • 9-6-3 x Power Cleans @ 135lbs
  • 400m Bike
  • 15-12-9 x Dips
  • 400m Bike

Results: Strict Press 80-95-115-125-135-145-155-150lbs/68kg. Used 120lbs for the second part 6-5-4. Metcon 11:25

Bench Press then Strict Pullups, Goblet Squats and HR Pushups

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Crossfit New England’s WOD from Monday

3 rounds of

  • 6 x Bench Presss @ 90% of 6RM from last time

Every 90 seconds for 10 rounds (15 minutes)

  • 5 x Strict Pullups
  • 15 x Goblet Squats @ 24kg or 16kg.
  • Max Hand Release Pushups

Results: Bench Press, last time was 175lbs so used 155lbs. Metcon started hot but then faded… HRPU reps 12-8-6-6-3-3-6-3-3-8 (plus/minus). Also started with 24kg for the squats in rounds 1-5 then dropped to 16kg for the rest.

Bench Press and Pullups then Dips

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4 rounds

  • 6 x Bench Press increase weight per round
  • 4-6 x Weighted Ring L-Sit Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 2 minutes

  • 15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
  • Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.

Overhead Presses then Row and Burpees

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5 rounds

  • 3 x Strict Press @ 95% of 3RM

Then 2 rounds of

  • 5 x Push Press @ same weight as above

Then for time, CF New England’s ‘Landlocked’ WOD from September 16.

  • 500 Meter Row
  • 30 Burpees
  • 1,000 Meter Row
  • 30 Burpees
  • 500 Meter Row

Results: Used 130lbs/59kg for the Presses. Metcon 14:27.

Power Snatches then KBS, HSPU and Goblet Rev Lunges

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3 rounds, increase weight per round

  • 3 x Three Position Power Snatch

Then 3 rounds

  • 3 x Power Snatch (from floor) @ last weight from above

5 rounds for time

  • 12 x Kettlebell Swings @ 24kg
  • 8 x Alternating Goblet Reverse Lunges (total, 4 per leg) @ 24kg
  • 4 x Handstand Pushups

Results: Snatch 65-80-95-95-95-95lbs. Metcon 10:21.