Tag Archives: Ring Dips

Plate Walks and Split Squats then Dips, Squat Cleans and Box Jumps

By | | , , , ,
3 Comments

3 rounds of

  • 5 x TRX Dumbbell Split Squats Left Leg
  • 5 x TRX Dumbbell Split Squats Right Leg
  • 5 x Plate Walks
  • Rest 60 seconds

Increase weight per round.

Then for time 21-15-9

  • Ring Dips
  • Dumbbell Squat Cleans @ 14kg
  • Box Jumps

Results: For the Split Squats 10-14-16kg per hand.  Metcon 9:16.

Front Squats then KBS, T2B, Ring Pushups and Front Squats

By | | , , ,
Comments Off on Front Squats then KBS, T2B, Ring Pushups and Front Squats

Take 15 minutes and work up to a heavy

  • 1 x Front Squat

Then AMRAP in 15 minutes of

  • 21 x Kettlebell Swings
  • 15 x Toes to Bar
  • 9 x Ring Pushups
  • 6 x Front Squats @ 135lbs

For the front squats start with the bar on the floor.

Results: Got up to 205lbs for the front squats..   Metcon 4 rounds plus 18 reps.

Row, Power Cleans and Box Jump Overs then Dips

By | | , , , ,
1 Comment

Cash in with Max effort Pushups (goal is to do 40 unbroken).

Inspired by Crossfit New England’s WOD from April 2, 2019.

AMRAP in 4 minutes

  • 15 Cal Row ( 21 on a ConceptII )
  • 15 x Power Clean @ 110lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 95lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 75lbs
  • 15 x Box Jump Overs

Then 3 rounds

  • 5 x Weighted Dips @ 30lbs

Results:  Cashed in with 50 unbroken pushups.  For the Metcon, it was partly a fail since I couldn’t finish one round as shown above.  Succeeded in getting a high intensity workout though so that was good.  Results:  33-34-42 reps.

15 Cal row on my machine takes 2:00 to 2:15 so didn’t leave a lot of time for the rest.  Next time either go with lower weights for the Power Cleans, e.g. 95-75-65lbs, or change the rep scheme to 9R-15RC-21BJO.