Tag Archives: Ring Dips

OH Press then Dips and SDLHP

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3 rounds

  • 6 x Strict Press @ 75-80% of 1RM

Then the Crossfit workout from November 23… for time, 1-2-3-4-5-6-7-8-9-10 reps of

  • Ring Dips
  • Sumo Deadlift High Pull @ 75lbs/34kg

Results: Used 120lbs/55kg for the Strict Press. Broke the sets up to get all reps in, rest no more than 30 secpnds between reps… set 1 – all 6 reps unbroken/set 2 – 5 plus 1/set 3 – 4 plus 1 plus 1. Metcon 8:32.

Bench Press and DB Press then DB Snatches and Ring Dips

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3 rounds of

  • 6 x Bench Presss @ 10lbs heavier than last time

3 rounds of

  • 6 x Single Dumbbell Strict Press @ 18kg each side (do all on one side then immediately switch to the other)
  • Rest 2 minutes

AMRAP in 12 minutes of

  • 12 x Alternating Dumbbell Snatches @ 21kg (6 per side)
  • 12 x Ring Dips

Results: Used 165lbs/75kg for the Bench Press. Metcon 6 rounds plus 4 reps.

Burpees, Thrusters and Situps then MUs and Dips

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Based on the Crossfit WOD from 20. May…

For time 21-15-9 of

  • Thrusters @ 85lbs
  • Burpees
  • Situps

Then 10 rounds of the following complex, resting 1 minute between rounds

  • 1 x Seated Ring Muscle Up
  • 3 x Ring Dips

Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.

HPC, Burpees and Dips

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3 rounds and work upt o a heavy

  • 3 x Hang Power Clean

Crossfit WOD from 16. March… AMRAP in 12 minutes

  • 2 x Ring Dips
  • 2 x Buprees
  • 5 x Hang Power Cleans @ 120lbs/55kg
  • 4 x Ring Dips
  • 4 x Burpees
  • 5 x HPC
  • …etc adding 2 reps to the Dips and Burpees each round

Results: Got up to 61kg/135lbs HPC. Metcon 6 rounds plus 11 reps.