Tag Archives: Box Jumps

Bench Press then Box Jumps, Ring Dips and Air Squats

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9 rounds of Bench Press with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Then for max reps, 5 rounds of.

  • 1 Minute Box Jumps
  • 1 Minute Ring Dips
  • 1 Minute Air Squats
  • Rest 1 Minute

Results:  Bench Press 135-155-165-185-195-205-210-220lbs.  Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.

Cleans then Thrusters, Box Jumps, T2B and L-Sits

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3 rounds of

  • 5 x Hang Cleans
  • Rest 2 minutes

Then immediately following the last rest do 3 rounds of

  • 5 x Power Clean
  • Rest 2 minutes

Focus on slow, steady, touch and go reps.

Then AMRAP in 12 minutes of

  • 12 x Sandbag Thrusters with Sandbag on Shoulder, alternating shoulders with each rep
  • 12 x Box Jumps
  • 12 x Toes to Bar

Results:  Hang Cleans 95-105-115lbs.  Cleans 125-135-140lbs.  Failed on the 4th rep of the final round  so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.

Cleans and Front Squats then DUs, KBS, BJs, T2B and Squat Cleans

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Every 3 minutes for 12 minutes (4 rounds)

  • 5 x Front Squats

Every 90 seconds for 6 minutes (4 rounds)

  • 3 x Squat Cleans

Increase weight per round to the working weight for the metcon.

Then AMRAP in 16 minutes

  • 50 x Double Unders
  • 40 x Kettlebell Swings
  • 30 x Box Jumps
  • 20 x Toes to Bar
  • 10 x Squat Cleans @ 110lbs/50kg

Results:  Front Squats @ 135-155-165-170lbs.  Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.

Front Squats then Thrusters T2B and Box Jumps

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Inspired by the CF Invictus WOD from Nov 30, 2018.

Front Squats

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1.1 rep @ 100% +

Rest 2 minutes between rounds. In the last round rest as needed between reps. 

Then AMRAP in 12 minutes of

  • 12 x Thrusters @ 80lbs
  • 12 x Toes to Bar
  • 12 x Box Jump Overs

Results:  Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂  ).   Metcon – a very hard 4 rounds plus 11 reps.