Tag Archives: Box Jumps

Power Snatch then Thrusters, BJs, Pike Press, Snatch and Row

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5 sets, rest 2 minutes between sets, increase weight per set

  • 1 x Snatch Lift Off
  • 3 x Power Snatch

For the Lift Off, lift from floor to just above the knee, keep back angle steady, return the bar to the floor and then perform the Power Snatches.

Then AMRAP in 20 minutes of (modified CF New England WOD from December 30, 2019)

  • 20 x Sandbag Thrusters @ 30lbs
  • 20 x Box Jumps
  • 20 x TRX Pike Press
  • 20 x Power Snatch @ 65lbs
  • 10 Cal Row

Results: Snatches 65-80-85-95-100lbs. Metcon 2 rounds plus 65 reps.

Christmas Workout

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Took this right from Crossfit Invictus’ December 23 WOD.

Warm up with 3 sets of the following Barbell Complex

  • 3 x Romanian Deadlift
  • 3 x Bentover Row
  • 3 x Muscle Cleans
  • 3 x Thrusters
  • 3 x Front Rack Reverse Lunges

Then for time, 12 Days of Christmas WOD

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!

Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

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3 rounds

  • 3 x Pause Front Squats

Go slow, 3 second decent, 3 second pause at bottom.

3 rounds

  • 1.1.1 x Squat Clean (stop and reset between reps)

Then for total reps, EMOM for 15 minutes (3 rounds)

  • Station 1: Max reps Sandbag Thruster
  • Station 2: Max reps Box Jumps
  • Station 3: Max Calories Row
  • Station 4: Max Dumbbell Power Clean @ 16kg
  • Station 5: Rest 1 minute

Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.

OHS then 3 x 4 minute AMRAPS

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6 rounds, rest 90 seconds between rounds

  • 5 x Overhead Squats @ 70%
  • 3 x Overhead Squats @ 80%
  • 1 x Overhead Squats @ 85%
  • 5 x Overhead Squats @ 80%
  • 3 x Overhead Squats @ 85%
  • 1 x Overhead Squat @ 90%

Then, inspired by today’s CF Invictus WOD, AMRAP in 4 minutes of

  • 5 x Hang Squat Snatch @ empty bar
  • 10 x Burpees over the Barbell

Rest 2 minutes then AMRAP in 4 minutes of

  • 10 x Dumbbell Power Cleans @ 18kg
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes of

  • 15 x Box Jump Overs
  • 30 x Double Unders

Results: OHS 75-85-95-85-95-100lbs. Metcon 54 reps, 55 reps, 157 reps.

Crossfit Open WOD 20.4 (scaled)

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This is the very close to the official scaled version of this WOD.

For time ( 20 minute time cap )

  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 65lbs
  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 95lbs
  • 30 x Box Jumps
  • 10 x Clean and Jerk @ 115lbs
  • 30 x Box Step Ups @ 30lbs
  • 10 x Clean and Jerk @ 135lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 155lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 185lbs

Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.