Tag Archives: Burpees

Row, Burpees and KB Snatch

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Cash in

  • Row 50 Calories

Then the Street Parking workout from April 30… 50 rounds for time

  • 1 x Burpee plus Single Kettlebell Snatch Left Arm @ 16kg
  • 1 x Burpess plus Single Kettlebell Snatch Right Arm

Cash out

  • Row 50 calories

Results: Each Row took around 3:30 at a moderate pace. Mercon 15:32. 16kg was light enough to keep moving without slowing down but not very challenging.

Clean Complex then KBS, Burpees and Power Cleans

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5 rounds of the following complex, increase weight per round

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 3 x Hang Squat Clean

Then 2 rounds of

  • 3 x Hang Squat Clean @ max weight from above

Then for time…

  • 40 x Kettlebell Swings
  • 40 x Burpees
  • 20 x Power Clean @ 110lbs/50kg

Rest 3 minutes then

  • 20 x Power Cleans @ 110lbs/50kg
  • 40 x Burpees
  • 40 x Kettlebell Swings

Results: 80-95-110-115-125lbs/55kg. Metcon 20:26.

Cleans, S2OH and Burpees

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A shortened version of Street Parking’s Vault WOD from April 6 (full version is 10 rounds but I time capped it at 15 minutes)…

For time

  • 1 x Squat Clean @ 95lbs/43kg
  • 1 x Shoulder to Overhead
  • 1 x Burpee
  • 2 x Squat Clean
  • 2 x S2OH
  • 2 x Burpees
  • 3 x Squat Clean
  • …
  • 8 x Squat Clean
  • 8 x S2OH
  • 8 x Burpees

Results: 14:57. Not feeling it today.

Back Squats then CF Open WOD 25.1

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3 rounds of

  • 5 x Back Squats @ 97% of 5RM

Then the Crossfit Open workout 25.1 for 55-59 age group…

AMRAP in 15 minutes of

  • 3 x Burpees (Rx is lateral over the DB)
  • 3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
  • 10 x Lunges (Rx is 2 x 4.5m walking)
  • 6 x Burpees
  • 6 x Single Dumbbell Hang Clean and Press
  • 10 x Lunges
  • 9 x Burpees
  • 9 x Single Dumbbell Hand Clean and Press
  • 10 x Lunges
  • etc. adding 3 to the Burpees and Clean and Press until time is up

Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)

Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).