Category Archives: Time Based

(AMRAP)

Cleans and Double Unders

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5 rounds of the following complex, increase weight per round

  • 3 x Hang Power Clean
  • 3 x Front Squat

Then taken from CF New England WOD from Feb 10, 2020.

Take 15 minutes and work up to a

  • 1 x Hang Squat Clean

Then AMRAP in 10 minutes

  • Round 1 – 30 x Double Unders + 1 x Hang Squat Clean @ 85% of 1RM from above
  • Round 2 – 30 x Double Unders + 2 x Hang Squat Clean
  • Round 3 – 30 x Double Unders + 3 x Hang Squat Clean
  • Etc. adding one Hang Squat Snatch per round until time is finished

Results: First Part – 65-80-95-110-115lbs. Second Part – 115-125-135-145-155-160lbs (new 1RM). Metcon – Used 135lbs 6 rounds plus 30 reps. All DU rounds unbroken.

Core Work then Glute Bridges and Row

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Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.

  • Single Leg Knee Tuck Left
  • Single Leg Knee Tuck Right
  • Knee Tuck
  • Single Leg V-Up Left
  • Single Leg V-Up Right
  • V-Up

Then 5 rounds of

  • 5 x Weighted Glute Bridges

Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest

  • Row

Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories

Strict Press then Deadlifts, T2B and Burpees

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EMOM for 9 minutes, rest 1 minute between rounds

  • 45 second Handstand Hold
  • 45 second Side Plank Left
  • 45 second Side Plank Right

Then every 2 minutes for 10 minutes

  • 5 x Strict Press @ 65%
  • 5 x Bent Barbell Rows

Then a Crossfit New England WOD from Jan 10…

AMRAP in 15 minutes of (original is 20 minutes)

  • 1 x Deadlift @ 225lbs
  • 10 x Toes to Bar
  • 15 x Burpees over the Bar

Results: Strict Press/Rows @ 95lbs. Metcon 6 rounds plus 1 rep. Reduced it to 15 minutes to fit it into one hour including warm ups.

Bench Press then Row, Squats and Pushups

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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%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).

Power Cleans and Pullups then Double Unders, Power Cleans, and Pullups

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A modified CF New England WOD to compliment the workout from last Thrusday.

6 rounds of

  • 3 x Power Clean
  • Rest 30 Seconds
  • 3 x Weighted Pullups @ 30lbs
  • Rest 2 minutes

Then AMRAP in 15 minutes of

  • 30 x Double Unders
  • 10 x Hang Power Cleans @ 85lbs
  • 30 x Double Unders
  • 10 x Pullups

Results: Power Cleans 115-125-135-140-145lbs. AMRAP 5 rounds plus 38 reps.