Tag Archives: Bike

Cleans and Presses then Power Cleans and Bike

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Then 3 rounds of

  • 8 x Strict Press @ 65% of 3RM from last time

Every 2 minutes for 10 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then, inspired by Crossfit’s WOD from Sept 6, for time

  • 25 x Power Clean @ 75lbs
  • 1000m Bike
  • 25 x Power Clean @ 75lbs
  • 1000m Bike
  • 25 x Power Clean @ 75lbs

Results: Used 85lbs/38kg for the Strict Press. Used 120lbs/55kg for the Cleans. Metcon 12:55

Deadlifts then BJOs and Wall Walks

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Based on a RepWerks series off Imstagram… 4 rounds of

  • 6 x Touch and Go Deadlift @ 85% of 10RM set on 31. March
  • 15-20 x Dynamic Pushups from Floor to 10kg plates

Then AMRAP in 5 minutes of

  • 12 x Box Jump Overs
  • 3 x Wall Walks
  • Max Distance Bike

Rest 2 minutes then repeat for 3 rounds total.

Results: Used 185lbs/85kg for the deadlifts. Metcon 4.5k on Bike. Had between 2.5 – 3 minutes per round on the bike. Feel free to up the number of Box Jumps (20-25?) and/or wall walks (5?) to reduce the time on the bike.

Front Squats then Pistols, Pullups and Bike

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7 rounds

  • 9 x Front Squats @ 60% 1RM
  • 7 x Front Squats @ 70% 1RM
  • 5 x Front Squats @ 80% 1RM
  • 5 x Front Squats @ 80%
  • 5 x Front Squats @ 80%
  • 7 x Front Squats @ 70%
  • 9 x Front Squats @ 60%

8 rounds for time

  • 8 x Alternating Pistol Squats (total, 4 per side)
  • 4 x Strict Pullups
  • Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.