Bench Press then Double Unders, Cleans, Front Squats and T2B

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Not for time do:

  • 5 x Bench Press@ 73kg

Then for time do:

  • 50 x Double Unders
  • 25 x Hanging Cleans @ 43kg
  • 20 x Toes to Bar
  • 15 x Front Squat @ 43kg
  • 20 x Toes to Bar
  • 25 x Hanging Cleans
  • 50 x Double Unders

Results:  For the AMAP: 13:40.  Ave HR 158 / Max HR 174.

Deadlifts then Thrusters and Burpee Pullups

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Not for time perform 5 rounds of:

  • 6 – 8 x Deadlifts @ 70kg

Then for time do one round of the following:

  • 40 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 30 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 20 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 10 x Thrusters @ 15kg
  • 10 x Burpee/Pullups

Results:  11:33, Max HR 175/ Ave HR 163. For the Thrusters, I used my small sandbag but 7-8kg dumbbells or an empty 20kg bar would also work.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

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Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.

Repeat of Jan 29 2015

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This is a repeat of the Jan 29 workout from 1 year ago.

Not for time do 5 rounds of:

  • 5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 3 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

  • 25 x Sumo Deadlift Highpull (30kg)
    10 x Plate Pushups (pushups with hands raised on plates to give extra range of motion)
    20 x SDLHP
    15 x Plate Pushups
    15 x SDLHP
    20 x Plate Pushups
    10 x SDLHP
    25 x Plate Pushups

Results: 8:17 compared to the 13+ from last time (but did 3 burpees this time instead of 5)