Tag Archives: Box Jumps

Front Squats then Thrusters, Box Jumps and Pullups

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Part 1 – Every 3 minutes for 15 minutes

  • 5 x Front Squats

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Front Squat @ 65% from Part 1

AMRAP in 12 minutes

  • 21 x Sandbag Thrusters @ 19kg
  • 15 x Box Jumps
  • 9 x Pullups

Results: Part 1 – 170lbs. Part 2 – 110lbs. Metcon 4 rounds plus 12 reps.

Row, Cleans and BBJO

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A slightly modified version of the Doce WOD from Crossfit New England using the Ladies Rx weight.

AMRAP in 4 minutes

  • 27 Cal Row
  • 21 x Hang Power Clean @ 95lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 80lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 65lbs
  • 15 x Burpee Box Jump Over

Results: 54-53-54 reps (got up to 5-6 burpees pre round). Don”t underestimate the effect pulling on the rower has on your power cleans.

Back Squat then BJ, Pushups and Power Cleans

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Got my gym setup again so will work on building strength for the next couple of weeks by following a program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then ‘Full Tilt’ WOD from Wodwell…. 3 rounds for time

  • 21 x Box Jumps
  • 15 x Pushups
  • 9 x Hang Power Clean @ 95lbs

Results: Worked up to 165lbs for the first part. Used 100lbs for part 2. Metcon 6:46.

Front Squats then Box Jump and Devil Press

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8 rounds, rest as needed between rounds

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 1 x Front Squat @ 95%+

Then keep max weight on the bar and do 3 sets of

For the hold, get positioned under the bar and stand up, hold for the 5-10 seconds, then return the bar to the rack.

Then for time 15-12-9-6 (Fortitude SC WOD from Instagram)

  • Box Jump @ 30 inches
  • Devil Press @ 30lbs

Results: Front Squats 165-185-195-185-195-205-215-220lbs. Metcon 7:51.