Tag Archives: Box Jumps

Plate Walks and Muscle Ups, then Presses and Back Squats and finally, Box Jumps, Power Cleans and C2B Pullups

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Practice the following by doing 4 Rounds of :

  • 3 x Plate Walks
  • 3 x Muscle Ups

Then do 4 rounds of the following:

  • 1 x Strict Press
  • Rest 1 minute
  • 3 x Back Squat
  • Rest 2 minutes

Then for time do 21-18-15-12-9-6-3 of the following.  Between each round do 3 x Chest to Bar Pullups.

  • Box Jumps
  • Power Cleans @ 50kg

Results: For Presses did  5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg.  For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.

Sunday Workout – 6.12.2015

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Not for time do:

  • 4-5 x Bench Press
  • Max Reps Weighted TRX Rows

Then EMOM for 6 minutes do:

  • 1 x Power Snatch @ 40kg
  • 3 x Overhead Squat @ 20kg

Then for time do 12-9-6-3 of:

  • Squat Clean @ 40kg
  • Toes to Bar
  • Box Jumps

Results:  For the bench press we got up to 85kg.  Did not time the metcon but it was quick.

Weighted Pullups and Bench Press, then two, 5 Minute AMRAPs

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Not for time do 4 rounds of each of the the following:

  • 3 x Weighted Pullups
  • 3-5 x Bench Press progressing to heavier weights per set

Then AMRAP in 5 minutes of :

  • 10 x Pullups
  • 10 x Wall Balls
  • 10m Farmer Carry @ 24kg per hand

Rest 5 minutes

Then AMRAP in 5 minutes of:

  • 10 x Toes to Bar
  • 10 x Box Jumps
  • 10m Farmer Carry @ 24kg per hand

Results: Got up to 85kg with the bench press.  For each AMRAP did around 5 rounds.

Cleans and Pushups then WB, BJ and Row

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Whole workout taken from CFI WOD on October 12.  Every 3 minutes for 18 minutes (6 rounds) do:

  • 1-1-1-1 Power Cleans, resting 10 seconds between reps
  • 10 x Dynamic Pushups

Then do 3 rounds for time of:

  • 250m Row
  • 20 x Wall Balls
  • 20 x Box Jumps

Results:  Cleans did 50kg-50kg-60kg-60kg-60kg-60kg.   Metcon in: 9:49.  pmeyer finished around 9:40 or so.

Back Squats plus a 30/30 Metcon

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Every 2 minutes on the minute do Back Squats as follows:

5-5-5-5-5 @ 80kg

Then for time complete:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Box Jumps
  • 30 x Snatches @ 30kg
  • 30 x Burpees
  • Row 30 calories

Results:  16:15.  The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix.  Be warned, as written it was already really hard.