Weighted Pullups then Row and DB Snatch

Every 2 minutes for 12 minutes

  • 3 x Weighted Pullups @20kg
  • 2 x Stict Chinups

Then inspired by the 2023 Crossfit Games Workouts 4 and 5.

AMRAP in 6 minutes

  • Row 800m
  • Max Alternating Dumbbell Snatch @ 20kg

Rest 1 minute then for time

  • 20 x Dumbbell Snatch (switch every 5 reps, total 10 per hand) @ 20kg
  • Row 800m

Results: Metcon 34 reps and 4:45.

Cleans and Presses then DB Cleans, Squats and Double Unders

5 rounds of

5 x Hang Power Clean and Push Press/Jerk @ 80% of 3RM HPC

8 rounds for time

  • 12-9-6-3 x Dumbbell Hang Power Clean @ 18kg
  • 40 x Double Unders after each round

Then immediately into

  • 3-6-9-12 x Dumbbell Squats
  • 40 x Double Unders after each round

Results: 3 RM was established on 12. April @ 140lbs. Used 115lbs today. Metcon 11:04. Double Unders suffered from neglect… got all 40 in the first round but had to break with the rest into 20-10-10, arms just wouldn’t go around any more.

Back Squats, Reverse Lunges and Pullups then KBS and Goblet Squats

5 rounds of

  • 3 x Back Squats @ 95% of 3RM

Then 3 rounds of

  • 12 x Front Foot Elevated Reverse Lunge @ 95lbs/43kg
  • 8 x Strict Pullups

Then 6 rounds of

  • 3 x Kettlebell Swings @ 24kg
  • 3 x Goblet Squats
  • 2 x Kettlebell Swings
  • 2 x Goblet Squats
  • 1 x Kettlebell Swings
  • 1 x Goblet Squats
  • Rest 30 seconds

Results: Used 220lbs/100kg for the Back Squat and held the bar in Front Rack and stepping from a 10cm step for the reverse lunges. Metcon 5:31 (could also do it as an EMOM since the work part took about 30 seconds).

Tried the new Whoop Strength app for the first time, worked pretty good…

Strict Press then Dumbbell Bent Rows, S2OH and Burpees

4 rounds of

5 x Strict Press @ 90% of 3RM

Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes

  • 30 x Dumbbell Bent Rows @ 16kg per hand
  • 30 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Max Burpees

Rest 4 minutes then for time

  • Same number of Burpees from first round
  • 30 x Dumbbell Shoulder to Overhead
  • 30 x Dumbbell Bent Row

Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.