Tag Archives: Box Jumps

Cleans, Box Jumps and Plate Walks

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3 rounds of the following complex, starting with empty bar.

  • 3 x Hang Power Clean
  • 3 x Front Squat
  • 3 x Hang Squat Clean

Then take 15 minutes and work up to a heavy

  • 1 x Squat Clean

7 rounds for time ( 20 min time cap )

  • 7 x Squat Cleans
  • 7 x Box Jumps
  • 7 x Handstand Plate Walks

Results: Cleans 135-145-155-165-175lbs. Metcon 6 rounds plus 3 reps.

Snatches then Snatches, T2B and BJ Overs

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4 sets of the following complex (Kari Pearce’s Power Ab WOD)

  • 1 x Knee Tuck
  • 1 x Bicycle (L+R)
  • Repeat for 5 rounds

Rest as needed between sets.

Then 6 rounds

  • 3 x Power Snatch

Work up to a heavy triple.

Then AMRAP in 12 minutes of

  • 6 x Power Snatch @ 65% from above
  • 9 x Toes to Bar
  • 12 x Box Jump Overs

Results: Ab work was OK, mine didn’t look nearly as good as in the video. Power Snatch – 65-75-85-95-105-110lbs. AMRAP – 6 rounds plus 6 reps, used 70lbs for the Snatch.

Mountain Climbers, Glute Bridges, Box Jumps and Row, then Split Squats

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After all of the cleans and overhead squats this week, giving my shoulders a break.

Alternating for each round, 16 rounds of 45 seconds work 15 seconds rest

  • Station 1 – Crossover Mountain Climbers
  • Station 2 – Stability Ball Glute Bridges
  • Station 3 – Box Jumps
  • Station 4 – Row

Then every 3 minutes for 15 minutes (5 rounds)

  • 5 x Back Rack, Rear Foot Elevated Split Squats per Leg

Results: First part was good, tried to keep consistent number of reps per round but didn’t count overall. RFE Split Squats – 65-80-95-110-115lbs.

TGUs and Russian Twists then Strict Press, Devil Press, Squats and T2B

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2 sets

  • 3 x Turkish Getups Left
  • Rest 30 seconds
  • 3 x Turkish Getup Right
  • Rest 30 seconds
  • 16 x Russian Twists
  • Rest 30 seconds

Then every 3 minutes for 12 minutes

  • 8 x Strict Press @ 95lbs

Then every 3 minutes for 12 minutes

  • 8 x Bent Rows @ 95lbs

Then 5 rounds for time

  • 10 x Sandbag Devil Press @ 30lbs
  • 10 x Sandbag Back Squats @ 30lbs
  • 10 x Box Jumps

Results: For the TGUs/Russian Twists used 14kg to just warm up. Took the longer break with the presses and rows to make sure I could get all 8 reps with good form. Metcon 12:11.

Squat Cleans then Abmat Situps, BJs and more Squat Cleans

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Warmed up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Front Squats

Started with an empty bar then 65lbs, 95lbs.

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean

Work up to a heavy single.

Then based on a WOD from The Box Programming on Instagram…

AMRAP in 15 minutes

  • 20 x Box Jumps
  • 20 x Abmat Situps
  • 2 – 4 -6 … x Hang Squat Cleans @ 80% from above

Increase the number of Squat Cleans per round by 2 until time is up.

Results: Hang Squat Clean 105-115-125-135-145-155lbs. 80% is 125lbs. Metcon 4 rounds plus 31 reps. Squat Cleans went well, pulling my elbows under the bar instead of pulling the bar to my shoulders, much more like a medball clean.