Category Archives: Light Weights

Bench Press then Burpees, Power Cleans, Push Press and T2B

By | | , , , ,
Comments Off on Bench Press then Burpees, Power Cleans, Push Press and T2B

Taken for the CF Invictus WOD from March 14, 2019.

Bench Press

  • 5 x @ 80%
  • 3 x @ 90%
  • 2 x @ 95%
  • Max Reps at 80%

Then for time

  • 50 x Burpees over the Barbell
  • 50 x Power Cleans @ 75lbs
  • 50 x Push Press @ 75lbs
  • 50 x Toes to Bar

Results: Max is 215lbs. 170-185-200lbs. 8x@170lbs. Metcon 19:08.

Spartan WOD from March 9

By | | , ,
1 Comment

Spartan training WOD I found on Instagram.

Three rounds for time

  • 10 x Sandbag Thrusters
  • 10 x Burpee Box Jumps

Then 5 rounds of

  • 8 x Strict Pullups
  • 8 x Goblet Squats @ 24kg
  • 8 x Alternating Dumbbell Strict Press @ 18kg
  • 8 x Single Leg Deadlift @ 24kg per leg
  • Rest 1 minute

For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.

Results:  For the first part 5:09.

Strict Presses and Pullups the Thrusters and Row

By | | , , , ,
Comments Off on Strict Presses and Pullups the Thrusters and Row

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 Squats and Ring Dips then Back Squats and Devil Presses

By | | , , , ,
Comments Off on Back Squats and Ring Dips then Back Squats and Devil Presses

5 rounds

  • 3 x Back Squat
  • Rest 30 seconds
  • 8 x Strict Ring Dips
  • Rest 2 minutes

Then for time

  • 100 x Back Squats @ 95lbs/43kg
  • EMOM stop and do  3 x Devil Press (Man Makers without the Renegade Rows) @ 14kg per hand

Results:  For the Back Squats 135-165-185-195-200lbs.  Metcon in 10:58.