Tag Archives: Pushups

Cleans, Pushups, Deadlifts and V-Ups

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Every 2 minutes for 6 minutes

  • 3 x Hang Power Clean
  • 3 x Front Squats

Then every 2 minutes for 10 minutes

  • 3 x Hang Squat Cleans

Then AMRAP in 12 minutes

  • 9 x Power Clean @ 115lbs
  • 12 x Ring Pushups
  • 15 x Deadlifts @ 115lbs
  • 18 x V-Ups

Results: Cleans 115-125-135-145-115lbs. Metcon 3 rounds plus 31 reps.

Bench Press then Pullups, Dips and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then a repeat of the September 20, 2019 WOD.

AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Dips
  • 12 x Pushups

Resutls: Bench Press 140-160-185-160-185-205-220-220lbs/100kg (new 1RM!). Metcon 5 rounds plus 14 reps.

Core Work then OHS and a Pair of Tabatas

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Continuing my quest to improve my OHS/Squat Snatch, this is the third week in a row of doing one or the other.

4 sets of the following (taken from Kari Pearce’s post on Instagram)

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers (R+L=1 rep)
  • Repeat for 5 rounds

Then 3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 65lbs
  • Set 2 – 3 x Overhead Squat @ 75lbs
  • Set 3 – 1 x Overhead Squat @ 85lbs
  • Set 4 – 5 x Overhead Squat @ 75lbs
  • Set 5 – 3 x Overhead Squat @ 85lbs
  • Set 6 – 1 x Overhead Squat @ 95lbs

Then for total calories/reps do 8 rounds of 20 seconds work / 10 second rest Tabata for each of the following, rest 2 minutes between

  • Tabata 1 – Row
  • Tabata 2 – Pushups

Results: Core workout was really good. Overhead squats worked well, I even completed 3 reps at 95lbs since the first one was so good :). Tabata 1 – 23 calories, Tabata 2 – 83 reps.

Cin City from CFNE

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Crossfit New England WOD from Jan 29.

Take 15-20 minutes and build to a heavy

  • 3 x Push Press

Then for time

  • 21 x Push Press @ 95lbs
  • 5 Rounds of Cindy
  • 15 x Push Press @ 195lbs
  • 3 Rounds of Cindy
  • 9 x Push Press @ 95lbs
  • 1 Round of Cindy

One round of Cindy is

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Push Press got up to 150lbs, last time on Jan 9 got to 155lbs. Metcon 12:46.

Bench Press then Row, Squats and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).