Category Archives: Time Based

(AMRAP)

Power Snaches then KB Snatches, Lunges, Pullups, Pushups and Cleans

By | | , , , ,
Comments Off on Power Snaches then KB Snatches, Lunges, Pullups, Pushups and Cleans

5 rounds, increase weight per round

  • 2 x Hang Power Snatch
  • 3 x Power Snatch

Then, the Joller Blades WOD from 7. Jan plus two additional parts I made up myself, AMRAP in 5 minutes

  • Alternating Kettlebell Snatch plus Overhead Reverse Lunge @ 20kg (step back on opposite side of Kettlebell) @ 20kg

Rest 3 minutes then AMRAP in 5 minutes

  • Alternating Kettlebell Clean plus Twist @ 20kg (Twist to same side as KB)

Rest 3 minutes then AMRAP in 5 mnutes

Results: Snatch 65-75-85-95-95lbs/43kg. Metcon 29-40-15.

Bench Press, Kettlebell Swings and Muscle Ups

By | | , , , , ,
1 Comment

Take 15 minutes to work up to a heavy

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 15 x Kettlebell Swings @ 32kg
  • 9 x Dumbbell Bench Press @ 20kg per hand
  • 3 x Seated Ring Muscle Up

Finisher, 2 rounds as fast as possible of

  • 15 x Dual Dumbbell Bent Rows @ 20kg per hand

Results: Bench 195lbs/89kg. Metcon 5 rounds plus 15 reps.

Handstand Work (again) then HPC, S2OH, Burpees and T2B

By | | , , , ,
1 Comment

Spend 15 minutes and work on Handstands

  • Accumulate 60 seconds Freestanding Handstand Hold
  • Frog Stand Press to Handstand (against door)

Then based on the Crossfit mainsite WOD from December 30, 4 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds..

  • 3 x Hang Power Clean @ 110lbs/50kg
  • 6 x Shoulder to Overhead @ 110lbs/50kg
  • 9 x Burpees
  • 12 x Toes to Bar

Results: Handstands went well, good press to handstand against the wall. Metcon 2 rounds/1 round plus 15 reps/1 round plus 14 reps/1 round plus 6 reps.

Weighted Pullups and Dips then Bike and Back Squat

By | | , , , ,
Comments Off on Weighted Pullups and Dips then Bike and Back Squat

Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).

Deadlifts then T2B, Kettlebell Swings and DUs

By | | , , , ,
2 Comments

Take 20 minutes and work up to a heavy

  • 1 x Deadlift

Then, based on the ‘Tap Dancing’ WOD from Crossfit New England, AMRAP in 10 minutes

  • 50 x Double Unders
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Toes to Bar
  • 50 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Toes to Bar
  • 50 x DUs
  • 21 x Kettlebell Swings
  • 21 x Toes to Bar
  • 50 x DUs
  • … add 6 reps to the T2B and DLs until the time is up

Results: 5×60-5×100-3×120-1×130-1×150-1x160kg/352lbs (52lbs/24kg above my last 1RM!!) Metcon 3 rounds plus 50 DUs and 22 KBS.