Category Archives: Time Based

(AMRAP)

Strict Press and Push Press then Pullups, Run and HSPU

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Every 2 minutes for 8 minutes

  • 4 – 6 x Strict Press

Then every 2 minutes for 8 minutes

  • 4 – 6 x Push Press

Then AMRAP in 15 minutes

  • Run 400m
  • 10 x Pullups
  • 5 x Handstand Pushups

Results: Strict Press 95-105-110-115.  Push Press 115- 120-125-130.  4 rounds plus 400m.

Back Squats then Double Unders, Thrusters and T2B

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Was looking for Back Squats and Double Unders and found this WOD from CF Invictus on June 25.

E2MOM for 16 minutes (8 rounds) do Back Squats

  • Set 1 – 5 reps
  • Set 2 – 5 reps
  • Set 3 – 3 reps
  • Set 4 – 3 reps
  • Set 5 – 2 reps
  • Set 6 – 1 reps
  • Set 7 – 1 rep
  • Set 8 – 1 rep

Then AMRAP in 12 minutes of

  • 40 x Double Unders
  • 20 x Sandbag Thrusters
  • 10 x Toes to Bar

Results:  Back Squat 115-135-155-185-205-225-235-240lbs. 4 rounds plus 59 reps.

Overhead Squats then 9 90 Second AMRAPS

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EMOM for 10 minutes

  • 1-2 x Overhead Squats

Then for total reps (modeled on the CF Invictus WOD from June 18)…

Start with 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Ring Dips in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Strict Pullups in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Toes to Bar in time remaining (break as needed)

Rest 30 seconds and repeat from the beginning for a total of 3 rounds.

Results: For the Overhead Squats did the first 6 at 65lbs then the last 4 at 75lbs.  For the metcon ended up with 39 Dips, 29 Pullups, 27 Toes to Bar.  Been a long time since I did high volume KB swings… forearms paid the price.

Push Press, Double Unders and Run

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Crossfit Invictus WOD from June 12, 2018.

Six sets of

  • 2-3 x Push Press

Rest 2 minutes

Then against a 4 minute running clock do AMRAP of

  • 400m Run
  • 50 x Double Unders
  • Max Reps Push Press @ 115lbs

Rest 2 minutes between rounds and do a total of 3 rounds.

Results: For when Push Press 95-115-125-135-145-150.  Metcon 11-11-11 reps… last set got the last rep with 1 second to go.  400m in around 1:45.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

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EMOM for 10 minutes

  • 4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

  • 1.1.1 x Power Clean

Then AMRAM in 12 minutes

  • 10 Cal Row
  • 10 x Squat Cleans @ 95lbs
  • 10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep).  Metcon 2 rounds plus 18 reps.