Category Archives: Weight

Front Squats then Row and Thrusters

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Inspired by a Repwerks workout on Instagram, 3 rounds

  • 1 x Pause Front Squat @ 60% 1 RM ( 3 second pause)
  • 6 x Front Squat

Then Crossfit WOD from Jan 2, for time, 21-18-15-12-9-6-3 of

  • Calorie Row
  • Dumbbell Thrusters @ 18kg per Hand

Results: Used 135lbs/60kg for the Front Squats. Metcon 15:07.

Handstand Work then L-Sit, Hang Power Snatch and Pullups

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Spend 15 minutes working on slow press to HEADstand. See this YouTube Video for what I mean.

Then

  • 3 x 10 second Frog Stand Hold
  • 2 x 10 second Wall Facing Handstand Hold (wall walk up until very close with wall)
  • 3 x Frog Stand Press to Handstand (against wall)

Then 4 rounds of

  • 6 x Dip to L-Sit (from Bars, all in one movement, first a dip then into an L-Sit then back to Dip…, etc.)
  • Rest as needed

Then as finisher, Crossfit WOD from 08 Jan… 3 rounds for time

  • 15 x Hang Power Snatch @ 65lbs/30kg
  • 10 x Pullups

Results: Metcon 6:20.

Pullups, Pike Lift and Front Levers then Burpee Pullups, Dumbbell Snatch and Front Squats

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Every 2 minutes for 10 minutes

  • 2 x Weighted Ring Pullups @ 10kg with False Grip

Then EMOM for 8 minutes alternate

  • Minute 1 – 5-10 x Pike Lift
  • Minute 2 – 15 second Tuck Front Lever

Then based on the ‘Supper Gripped’ WOD from wodwell, 5 rounds for time (original is AMRAP in 20)

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 20kg (5 per side)
  • 5 x Single Dumbbell Front Squat Left Hand
  • 5 x Single Dumbbell Front Squat Right Hand

Results: Metcon 11:21.

Handstand Work (again) then HPC, S2OH, Burpees and T2B

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Spend 15 minutes and work on Handstands

  • Accumulate 60 seconds Freestanding Handstand Hold
  • Frog Stand Press to Handstand (against door)

Then based on the Crossfit mainsite WOD from December 30, 4 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds..

  • 3 x Hang Power Clean @ 110lbs/50kg
  • 6 x Shoulder to Overhead @ 110lbs/50kg
  • 9 x Burpees
  • 12 x Toes to Bar

Results: Handstands went well, good press to handstand against the wall. Metcon 2 rounds/1 round plus 15 reps/1 round plus 14 reps/1 round plus 6 reps.