Tag Archives: Pullups

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.

Bench Press, Weighted Pullups and Burpee BJ Overs

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Crossfit Invictus WOD from October 22, 2019.

Every 2 minutes for 10 minutes do Bench Presses

  • 3 x @ 70%
  • 2 x @ 75%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%

Then every 3 minutes for 9 minutes

  • 1 x @ 95%
  • 1 x @ 100%
  • 1 x @ 100+%

Then AMRAM in 5 minutes of

Burpee Box Jump Over

Then every 2 minutes for 12 minutes do Weighted Pullups

  • 3 x @ 20lbs
  • 2 x @ 25lbs
  • 2 x @ 30lbs
  • 1 x @ 40lbs
  • 1 x @ 45lbs
  • 1 x @ 50lbs

Results: For the Bench Press got up to my old 1RM 215lbs, failed at 220lbs. Metcon 54 reps.

Front Squats then Cleans, Pullups and Sandbag Thrusters

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Crossfit Invictus Workout from October 23, 2019.

4 sets of

  • 3 x Front Squats @ 75-85%
  • Rest 2 minutes between rounds

Then 3 rounds for time of

  • 10 x Squat Cleans @ 95lbs
  • 15 x Pullups
  • 20 x Sandbag Thrusters @ 30lbs or Wall Balls

Results: Front Squats 165-185-185-185lbs. Metcon in 10:40.