Tag Archives: Burpees

Overhead Squats and Snatches then 2017 Masters Qualifier Workout #1 (scaled)

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For form do 3 rounds of

  • 5 x Overhead Squats with empty bar

Then take 15 minutes and work on snatch form by doing hanging snatches.  Keep weight light, empty bar or maybe 30kg.

  • 5 x Hanging Snatch (above the knee)

Then for time do (time cap of 20 minutes)

  • 100 x Dumbbell Snatch @ 21kg
  • 40 calorie Row
  • 30 x Burpees
  • 20 x Strict Pullups

Results:  Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell).  Used the full 20 minutes, stopping at 15 pullups.

Squat Cleans then Clean and Jerk, Toes to Bar and Burpees

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Warm up with 3 rounds of

  • 5 x Power Clean @ 65lb
  • 5 x Front Squat @ 65lb
  • 5 x Strict Press @ 65lb

Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)

  • 3 x Squat Clean

AMRAP in 10 minutes of

  • 5 x Clean and Jerk/Push Press @ 115lbs
  • 10 x Bar Hop Burpees
  • 15 x Toes to Bar

Results: For the Squat Clean got up to 140lb.  For the AMRAP, 3 rounds plus 6 reps.

Back Squats then Cleans and Burpees

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Every 2 minutes, for 12 minutes (6 sets) do Back Squats for max unbroken reps in set 6:

  • Set 1 – 5 reps @ 115lbs
  • Set 2 – 4 reps @ 135lbs
  • Set 3 – 3 reps @ 165lbs
  • Set 4 – 2 reps @ 185lbs
  • Set 5 – 1 rep @ 205lbs
  • Set 6 – Max Unbroken Reps @ 185lbs (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Then for time do 21, 15 and 9 of:

  • Hang Squat Cleans @ 95 lbs
  • Bar-Facing Burpees Over the Barbell

Results:  Max reps at 185lbs: 9 (maybe 10).  Metcon in 10:50 (but Lisa disturbed me halfway through so is only a guess).

Snatches then Snatches, Burpees, Row and Kettlebell Swings

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Taken from two different Crossfit Invictus WODs.

Part A – Every 2 minutes for 20 minutes

  • 1-3 x Snatch Lift Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

Part B – Then AMRAP in 5 minutes of

  • 15 x Snatch
  • 5 x Burpees over the Barbell

Part C – Rest 5 minutes then AMRAP in 5 minutes of

  • 150m Row
  • 15 x Kettlebell Swings

Results:  For part A got up to 115lbs.  Reps per round 3,3,3,3,3,3,2,2,1,1.  For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.