Tag Archives: Burpees

Power Cleans then Pullups, Ring Dips, Burpees and L-Sits

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Every 2 minutes for 16 minutes

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean

Then AMRAP in 12 minutes of

  • 12 x Pullups
  • 12 x Ring Dips
  • 12 x Burpees

Then EMOM for 8 minutes

  • 10-15 second L-Sit

Results:  For the Power Cleans 95-105-110-115-120-125-130-135lbs.  For the Metcon, 4 rounds plus 11 reps.  Haven’t done L-Sits for a long time so did them with bent knees to keep form.  Need to work on that…

Crossfit Open WOD 18.2

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In 12 minutes complete the following

Part A: For time do an ascending ladder 1-2-3-4…8-9-10 of

  • Dumbbell Squats @ 20kg (Rx is 22.5kg)
  • Bar Facing Burpees

Then in the remaining time

  • 1 RM Cleans

Results:  Part A completed in 9:30.  Part B 155lbs.  Here it is in 5x speed… turns out I still can’t count so I ended up doing 7 squats for round 6 and 6 for round 7 and some other mistakes.  I think it came to a total of 112 reps :-P.

ACF Crazy Nights

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Taken from Atomic Crossfit’s Crazy Nights WOD.

Starting with an empty bar, warm up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Pause Front Squats ( 2 second pause at bottom)
  • 3 x Squat Cleans

Then every 90 seconds for 15 minutes (10 rounds) complete:

  • 1 x Hang Squat Clean
  • 1 x Squat Clean
  • 1 x Jerk

Work up to a heavy set.

Take 5 minutes to warm up deadlifts, then AMRAP in 8 minutes:

  • 8 x Deadlifts (185/125)
  • 8 x Bar Hop Burpees
  • 8 x T2B

Results: For warm up did 45-65-80lbs.  Then 95-105-115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 2 reps.

HSPU and T2B then V-Ups, Burpees, Thrusters and Rowing

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Every 90 seconds for 18 minutes

  • Even – 4 – 6 x Handstand Pushups
  • Odd – 6 – 8 x Strict Toes to Bar

Then 4 x 20/10 tabatas (4 minutes/8 rounds each tabata), rest 2 minutes between tabatas:

  • Tabata 1 – V-Ups
  • Tabata 2 – Sandbag Thrusters @ 30lbs
  • Tabata 3 – Burpees
  • Tabata 4 – Row

Stick to one exercise per 4 minute tabata, then switch to the next for the next 4 mintue tabata, etc.

Results:  Forgot to count the tabatas, generally tried to keep rep count constant per round.  Worked good for all but the V-Ups, started with 9 reps and ended with 6.  Thrusters kept to a steady 8 reps.  Burpees 6.  Rowed total of 20 calories or so.