Tag Archives: Kettlebell Swings

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

By | | , , , ,
Comments Off on Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

Based on CF Invictus WOD from 14 July.

Four sets of:

  • 5 x Power Clean
  • Rest 20 seconds
  • 5 x L-Seated Dumbbell Press
  • Rest 3 minutes

For time:

  • 10 x Strict Handstand Pushups
  • 20 x Thrusters @ 95lbs
  • 30 x Kettlebell Swings @ 24 kg
  • 40 x Calories of Assault Bike or Rowing
  • 30 x Kettlebell Swings
  • 20 x Thrusters
  • 10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

Cleans then Burpees and KB Swings

By | | , , ,
Comments Off on Cleans then Burpees and KB Swings

Continuing Atomic Crossfit week… this one is based on their Bridge Over Troubled Water WOD.

Not for time do

  • 5 x Squat Clean @ 65lbs
  • 5 x Squat Clean @ 95lbs
  • 3 x Squat Clean @ 115lbs
  • 2 x Squat Clean @ 125lbs
  • 1.1.1.1.1 x Squat Clean @ 135lbs (rest and reset between singles as needed)

AMRAP in 8 minutes

  • 3 x KB Swings
  • 3 x Burpees
  • 6 x KB Swings
  • 6 x Burpees
  • 9 x KB Swings
  • 9 x Burpees
  • etc.

Keep adding 3 reps until time expires.

Results:  For the metcon did 158 reps (round of 21, did 21 KB swings and 12 burpees).

Handstand Pushups and Pullups, then KB Swings, DUs, Push Press, Thrusters and Rowing

By | | , , , ,
1 Comment

Every 90 seconds for 15 minutes alternate between

  • Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
  • Even 90 seconds – 6-8 x Supinated Grip Pullups

Then do 3 rounds for max reps of

  • 60 seconds Kettlebell Swings
  • 60 seconds Double Unders
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Sandbag Thrusters
  • 60 seconds Row
  • Rest 60 seconds

Results:  For the metcon did 134/145/125 reps.

Deadlifts then Box Jumps, Burpees and KB Swings

By | | , , , ,
Comments Off on Deadlifts then Box Jumps, Burpees and KB Swings

Not for time do 6 rounds of

  • 3 x Deadlifts

Rest exactly 3 minutes between lifts.     Start round 1 at 50% of what a possible 3RM would be then go up from there…

Then do 2 sets of AMRAP in 7 minutes of:

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Rest 3 minutes before starting the second round.

Results: Deadlifts 135/185/225/255/270/275lbs (125kg).  For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.