Category Archives: Time Based

(AMRAP)

Power Cleans, Burpees and Run

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Repeat of a CF New England WOD we did on April 18 of 2018.

Every 2 minutes for 16 minutes (8 rounds)

  • 3 x Power Clean

Then AMRAP in 20 minutes of (CF New England WOD from March 24, 2018)

  • 7 x Power Clean @ 110lbs/50kg
  • 7 x Burpees
  • Run 200m

Results: Last time for the Power Cleans, March 11, got to 160lbs. This time 95-115-130-150-150lbs (don’t know where the other 3 rounds went). For the metcon I got 6 rounds plus 14 reps (Pascal got 7 rounds).

Overhead Squats then Misfit Athletics Quarantine Cup “Skilled Cheese”

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Take 10 minutes and work on Handstands.

Then every 2 minutes for 12 minutes

  • 3 x Overhead Squats

Work up to a heavy triple.

AMRAP in 13 minutes of

  • 6 x Handstand Pushups
  • 12 x Alternating Pistol Squats
  • 48 x Double Unders

Results: OHS 65-75-80-85-95-95. Metcon 4 rounds plus 10 reps.

Front Squats then the Dubai Fitness Championship Workout 1

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Take time to work on Squat and Front Rack mobility.

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Front Squat @ 60%
  • Set 2 – 3 x Front Squat @ 75%
  • Set 3 – 3 x Front Squat @ 80%
  • Set 4 – 2 x Front Squat @ 85%
  • Set 5 – 2 x Front Squat @ 90%
  • Set 6-10 – 1 x Front Squat @ 95%

Then AMRAP in 10 minutes of (taken from Dubai Crossfit Championship Workout 1)

  • Alternating Single DB Devil Press @ 16kg (switch sides each rep)

Results: Front Squat 145-155-165-175-185-205-210-210-210-210lbs. Metcon 92 reps. Broke my dumbbell trying to switch hands too soon :-(. Now it does not do 16kg. I guess it is time for me to move to 18kg.

Handstands, Bench Press, Double Unders and HSPU

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Take 15 minutes and work on Handstands.

Then every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5, 2 minute rounds of

  • 75 x Double Unders
  • Max Reps Handstand Pushups

Rest 1 minute between rounds.

Results: Bench Press 140-160-185-195-205-210-220lbs. Metcon 8-8-8-7-7 HSPU. All but one Double Under round were unbroken!

Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.