Category Archives: Format

Weighted Pullups and Dips then Toes to Bar, Snatches, Deadlifts and Burpees

By | | , , , ,
1 Comment

Not for time do 5 sets of:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 15kg

Then do AMRAP in 7 minutes of:

  • 7 x Deadlift @ 185lbs
  • 7 x Burpees over the Barbell

Rest 3 minutes then do another AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch Right Hand
  • 7 x Dumbbell Snatch Left Hand
  • 7 x Toes to Bar

Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.

Clean, Squat and Strict Press Complex then Clusters

By | | , , , ,
Comments Off on Clean, Squat and Strict Press Complex then Clusters

Take 20 minutes or so to do 5 sets of the following complex:

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Strict Press

Increase weight each set to the working weight for the next part.

Then, every 3 minutes for 15 minutes (5 sets) do the following:

  • Set1 – 3 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set2 – 4 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set3 – 5 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set4 – 6 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set5 – 7 x Clusters (Squat Clean Thruster) @ 80% weight from above

Results:  Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.

Classic Clean, Press, Burpee Workout

By | | , , , ,
1 Comment

AMRAP in 20 minutes of:

  • 5 x Power Clean @ 43kg
  • 5 x Push Press @ 43kg
  • 5 x Burpees

Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before.  This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).

Strict Press then Box Jumps, Dips and Toes to Bar

By | | , , , ,
1 Comment

Warm up to a heavy working weight with 3-4 sets of:

  • 5 x Strict Shoulder Press

Then every 3 minutes, for 15 minutes (5 sets):

  • 3 x Strict Shoulder Press @

Then Amrap in 10 minutes of:

  • 12 x Box Jump Overs
  • 6 x Dips
  • 6 x T2B

Results: For the strict shoulder press used 125lbs/57kg.  For the AMRAP did 7 rounds plus 11 Box Jump Overs.

TGUs and Handstand Hold followed by Row, KBS and Pushups

By | | , , , ,
1 Comment

Do 2 sets of:

  • 6 x Turkish Getups alternating sides (3 each side)
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:

  • 500m Row
  • 30 x Kettlebell Swings
  • 15 x Plyometric Pushups

Results:  Used 18kg for the TGU.  For the metcon each took:  Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )