Tag Archives: Burpee Box Jumps

Presses and Pullups then Misfit Athletics Quarantine Cup “Elton Gone”

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5 rounds of

  • 2 x Strict Press + 3 x Push Press
  • Rest 30 seconds
  • 2 x Weighted Pullups @ 30lbs + 3 x Kipping Pullups (bodyweight)
  • Rest 90 seconds

For time 27-21-15-9 of

  • Thrusters @ 75lbs
  • Burpee Box Jump Overs

Results: Presses 95-115-125-130-135lbs. Metcon 15:15 (brutal).

Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.

Bench Press, Weighted Pullups and Burpee BJ Overs

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Crossfit Invictus WOD from October 22, 2019.

Every 2 minutes for 10 minutes do Bench Presses

  • 3 x @ 70%
  • 2 x @ 75%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%

Then every 3 minutes for 9 minutes

  • 1 x @ 95%
  • 1 x @ 100%
  • 1 x @ 100+%

Then AMRAM in 5 minutes of

Burpee Box Jump Over

Then every 2 minutes for 12 minutes do Weighted Pullups

  • 3 x @ 20lbs
  • 2 x @ 25lbs
  • 2 x @ 30lbs
  • 1 x @ 40lbs
  • 1 x @ 45lbs
  • 1 x @ 50lbs

Results: For the Bench Press got up to my old 1RM 215lbs, failed at 220lbs. Metcon 54 reps.

Snatch and OHS Practice then Run, Row, KBS and BBJO

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Took 20 minutes to work on Snatches and Overhead Squats.

Then AMRAP in 20 minutes

  • Run 400m
  • 30 x Kettlebell Swings
  • Row 15 Calories
  • 10 x Burpee Box Jump Overs

Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.

Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.