Tag Archives: Bike

Strict Presses then Power Cleans, Bike and Dips

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8 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1-1 x Strict Press

Then 3 rounds of

  • Max Unbroken Strict Press @ 80% of above 1RM
  • Rest 2 minutes between sets

Then for time

  • 9-6-3 x Power Cleans @ 135lbs
  • 400m Bike
  • 15-12-9 x Dips
  • 400m Bike

Results: Strict Press 80-95-115-125-135-145-155-150lbs/68kg. Used 120lbs for the second part 6-5-4. Metcon 11:25

Bike, Row, T2B, Cleans and Presses

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

  • 1000m Bike
  • Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

  • 1000m Bike
  • Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

  • 500m Row
  • Max T2B

Immediately followed by AMRAP in 3 minutes

  • 500m Row
  • Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

  • 1000m Bike
  • Max T2B

Immediately followed by AMRAP in 3 minutes

  • 1000m Bike
  • Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.

Back Squats and Handstand Hold then Wall Balls, Pullups, DB Squats and Bike

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3 rounds of

  • 20 x Back Squat @ Body Weight
  • Max Handstand Hold
  • Rest 2 minutes

Then Street Parking’s Vault WOD #23

  • 60 x Wall Balls / Sandbag Thrusters
  • 40 x Kipping Pullups
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • Bike 1600m
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • 40 x Kipping Pullups
  • 60 x Wall Balls / Sandbag Thrusters

Results: Back Squats used 70kg, did 2 sets of 20 but stopped after 15 reps in the last set. Challenging. Metcon 22:39 with 20kg Sandbag Thrusters.