Tag Archives: Pullups

Cleans then Front Squats and Pullups

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Mashup of the Street Parking Oly from this week and a modified older Metcon from earlier this month.

Spend 20 minutes and work up to a heavy…

  • 5 x Squat Clean

All sets should be unbroken touch and go.  Take 2-3 minutes rest between sets, the goal is to go heavy so the longer the rest the better.

Then 3 rounds for time

  • 20 x Front Squats @ 75lbs
  • 15 x Pullups

Results:  For the Cleans 65-95-115-125-135lbs.  For the metcon 6:32.

Bench Press and Pullups then Squat Cleans and Pushups

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A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD  both from Nov 14.

3 rounds

  • Max Reps Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Reps Pullups
  • Rest 3 minutes

Then 5 rounds for time

  • 15 x Dumbbell Hang Squat Cleans @ 14kg
  • 10 x Ring Dip

Results:  Bench Press 8-7-6 reps.  Pullups 10-8-6 reps.  Metcon in 12:52.

Strict Press, then Row, Dumbbell Push Pres

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Based on CF Invictus WOD from today.

Every 3 minutes for 15 minutes

  • 2 – 4 x Strict Press (only increase weight if you can complete all 4 reps)

Then for time

  • 250 Double Unders
  • 40 x Single Arm Push Press @ 16kg per hand (hold both dumbbells in front rack/at shoulders, do 10 reps with one arm, 10 with other arm, repeat for 40 total reps)
  • 30 x Pullups
  • 20 x Burpees

Results:  Strict Press 105-115-125-130-130lbs.  Metcon in 9:51.