Category Archives: Time Based

(AMRAP)

Bench Press then Clean & Jerk and Burpees

By | | , , , ,
Comments Off on Bench Press then Clean & Jerk and Burpees

4 rounds of

  • Max Reps Bench Press @ Body Weight
  • Rest 3 minutes between rounds

Then 3 rounds of

  • 10 x Dynamic Pushups
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 3 x Clean and Jerk @ 110lbs/50kg
  • 3 x Burpees

Results: Bench @ 165lbs/75kg 9-7-6-5. Metcon 12 rounds plus 2 reps.

Pullups and a Chipper

By | | , , , ,
3 Comments

3 rounds of

  • 10 x Strict Pullups

Then 3 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

AMRAP in 20 minutes

  • 24 x Alternating Dumbbell Snatch @ 20kg
  • 24 x Weighted Situps
  • 24 x Deadlift @ Body Weight (165lbs/75kg)
  • 24 x Pushups
  • 24 x Kettlebell Swings @ 24kg
  • 24 x Alternating Reverse Lunges @ 20kg per hand

Results: Was able to get all 10 Pullups for all 3 rounds, rested up to 3 minutes between. Metcon 2 rounds plus 6 reps.

Bench Press then Bent Rows, Pushups and DUs

By | | , , , ,
Comments Off on Bench Press then Bent Rows, Pushups and DUs

5 rounds to work up to a heavy

  • 3 x Tempo Bench Press (42×1)

Then 3 rounds of

  • Max Unbroken Reps @ 80% of above

Then AMRAP in 12 minutes of

  • 10 x Dumbbell Bent Rows @ 14kg per hand
  • 20 x Pushups Plus Sandbag Pullthrough
  • 30 x Double Unders

Finisher, 3 rounds of

Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.

Power Cleans and HSPU then KB Swings, T2B and Burpees

By | | , , , ,
Comments Off on Power Cleans and HSPU then KB Swings, T2B and Burpees

Take 15 minutes and work up to a heavy

  • 1 x Power Clean

5 rounds

  • 5 x Hang Power Clean @ 65% weight from above
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups
  • Rest 1 minute

AMRAP in 20 minutes of 3-6-9-12-etc….

  • Double Kettlebell Swings @ 14kg each hand
  • Toes to Bar
  • Burpees over the Dumbbell

Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.

Crossfit Open WOD 22.1 then Pullups

By | | , , , ,
3 Comments

AMRAP in 15 minutes of

  • 3 x Wall Walks
  • 12 x Dumbbell Snatch @ 21kg (total) (Rx is 50lbs/22.5kg)
  • 15 x Box Jump Overs

Then every 30 seconds for 10 minutes

  • 1 x Weighted Pullup @ 20kg

3 rounds of

  • 8 x Cable Pulldowns @ 75lbs

Results: Metcon 182 reps… was hoping to get to 210 :-(. Happy with the pullups, focused on form and full ROM. Same with cable pulls, hoping those will translate to a solid strict bar muscleup over time.