Category Archives: Time Based

(AMRAP)

Crossfit Open WOD 19.2 (scaled)

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Since the Rx weight is too high, decided to use the scaled weight which is right around my max.

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 15 x Squat Cleans @ 95 lb.
  • 25 x Toes to Bar
  • 50 x Double Unders
  • 13 x Squat Cleans @ 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 11 Squat Cleans @ 135 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 9 Squat Cleans @ 155 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 7 x Squat Cleans @ 185 lb.

Stop at 20 minutes.

Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set).  Continued anyway as if it was an AMRAP in 20 minutes  to get a good workout today and finished with 3 rounds plus 8 reps.

Strict Presses and Pullups the Thrusters and Row

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5 rounds of

  • 5 x Strict Press @ 75% of 1RM
  • Rest 30 seconds
  • 3-5 x Strict L-Sit Pullups
  • Rest 90 seconds

This part is inspired by the Crossfit Open WOD 19.1. I modified the row for my rower so that I could finish each round in around 60-90 seconds. AMRAP in 15 minutes

  • 19 x Sandbag Thrusters @ 30lbs (Should be 19 Wall Balls)
  • 9 Calorie Row (Should be 19 calories)

Results:  Used 105lbs for the Presses.  Metcon 5 rounds plus 25 reps (165 reps total) 

Back Squat then Snatches, OHS, Power Cleans, Row and DUs

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3 rounds of

  • 5 x Back Squat @ 75% of 1RM

AMRAP in 15 minutes (CF New England WOD from Feb 20, 2019)

  • 5 x Power Snatch @ 75lbs
  • 10 x Overhead Squat @ 75lbs
  • 15 x Hang Power Clean @ 75lbs
  • 20 Calorie Row
  • 50 x Double Unders

Results: Back Squat @ 185lbs.  Metcon 2 rounds plus 6 reps.  Impressed myself by doing all of the first round unbroken including the OHS. 

Bench Press then Box Jumps, Ring Dips and Air Squats

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9 rounds of Bench Press with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Then for max reps, 5 rounds of.

  • 1 Minute Box Jumps
  • 1 Minute Ring Dips
  • 1 Minute Air Squats
  • Rest 1 Minute

Results:  Bench Press 135-155-165-185-195-205-210-220lbs.  Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.

One Minute Intervals then Deadlifts

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The first part of this WOD is inspired by a training plan I saw for Spartan races.  The second part is the Crossfit Mainsite WOD from Feb 16, 2019.

For max reps, cycle through 5 rounds of each, resting 30 seconds between each station.

  • 1 Minute Mountain Climbers
  • 1 Minute Strict Pullups
  • 1 Minute Situps

Then 9 rounds of Deadlift with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Results:  120 Mountain Climbers(R+L=1), 54 Pullups, 111 Situps.  Deadlift 135-155-170-185-205-225-255-275-290lbs.