Category Archives: Weight

Bench Press then Pullups, Dips 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%
  • Set5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then a repeat of the September 20, 2019 WOD.

AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Dips
  • 12 x Pushups

Resutls: Bench Press 140-160-185-160-185-205-220-220lbs/100kg (new 1RM!). Metcon 5 rounds plus 14 reps.

Glute Bridges and Knee Tucks then Cleans, Burpees and T2B

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4 rounds

  • 10 x Stability Ball Glut Bridge
  • 10 x Stability Ball Knee Tucks

Then 6 rounds of the following complex

Increase weight per round.

Then the Crossfit New England WOD from March 23.

AMRAP in 15 minutes of

  • 2 x Toes to Bar
  • 2 x Single Dumbbell Squat Clean (total 1 per hand) @ 18kg
  • 2 x Burpees
  • 4 x Toes to Bar
  • 4 x Single Dumbbell Squat Clean (total 2 per hand) @ 18kg
  • 4 x Burpees
  • 6 x Toes to Bar
  • etc.

Switch Dumbbells however you like, alternate or first half of reps on one hand second half of the reps on the other.

Results: Cleans 65-75-85-95-110-115lbs. Metcon 7 rounds plus 12 reps. Did half DB reps.on one hand before switching to the next.

Sumo Deadlifts then Overhead Squats, Sumo Deadlift Highpulls, and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Sumo Deadlifts @ Body Weight

Then, taken from the CF New England WOD from March 5.

AMRAP in 10 minutes

  • 15 x Overhead Squats @ 65lbs
  • 12 x Sumo Deadlift Highpulls @ 65lbs
  • 9 x Strict Pullups

Results: Used 165lbs for the Sumo Deadlifts. Metcon 3 rounds plus 25 reps.

Planks then Overhead Squats

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4 rounds

EMOM for 12 minutes, alternate through the following

  • Station 1 – 5 x Standing Sots press @ empty bar
  • Station 2 – 3 x OHS @ empty bar

Every 3 minutes for 12 minutes

  • 3 x Overhead Squat

Work up to a heavy set.

Then for form, 3 rounds of

  • 3 x Snatch Balance

Results: Overhead Squats 75-85-95-105lbs. Snatch Balance 65-75-75lbs.