Tag Archives: Pullups

Back Squats, Pullups and Pushups then Planks

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Every 2 minutes for 6 minutes, work up to a heavy load

  • 1 x Pause Back Squat with 3 second pause at Bottom
  • 3 x Back Squat

For max complete rounds, every 2 minutes

  • 5 x Strict Pullups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pushups

Then 2 rounds

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • Rest 60 Seconds

Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).

OHS then 3 x 4 minute AMRAPS

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6 rounds, rest 90 seconds between rounds

  • 5 x Overhead Squats @ 70%
  • 3 x Overhead Squats @ 80%
  • 1 x Overhead Squats @ 85%
  • 5 x Overhead Squats @ 80%
  • 3 x Overhead Squats @ 85%
  • 1 x Overhead Squat @ 90%

Then, inspired by today’s CF Invictus WOD, AMRAP in 4 minutes of

  • 5 x Hang Squat Snatch @ empty bar
  • 10 x Burpees over the Barbell

Rest 2 minutes then AMRAP in 4 minutes of

  • 10 x Dumbbell Power Cleans @ 18kg
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes of

  • 15 x Box Jump Overs
  • 30 x Double Unders

Results: OHS 75-85-95-85-95-100lbs. Metcon 54 reps, 55 reps, 157 reps.

Bench Press and RFE Split Squats then Power Snatch, Pushups and Pullups

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6 rounds, rest 90 seconds between rounds

  • 5 x Bench Press @ 65% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Vench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 5 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Bench Press @ 95% + 5 x RFE Split Squats per Leg @ 12kg per Hand

Then taken from Crossfit New England… AMRAP in 12 minutes of

  • 12 x Power Snatch @ 75lbs
  • 12 x Pushups
  • 12 x Pullups

Results: Bench Press 140-160-185-160-185-205lbs. Metcon 4 rounds plus 7 reps.

Bench Press, Pullups and Lunges, then Assault Bike and Sled Pushes

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Joined Lisa at her gym for a drop in visit.

3 rounds of

  • 5 x Bench Press @ 65%
  • 6 x Ring Pullups
  • 12 x Walking Lunges @ 16kg per Hand

Then 3 rounds of

  • 10 Calorie Assault Bike
  • 50m Sled Push with 90lbs

Results: Used 135lbs for the Bench Press. The rest as prescribed. Assault Bike and Sled Push were a nice change since I don’t have these at home.