Tag Archives: Row

Back Squats then Row, DB Front Sqauts and DB S2OH

By | | , , , ,
Comments Off on Back Squats then Row, DB Front Sqauts and DB S2OH

Starting a new cycle based on some workouts I saw at RepWerks. 4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Back Squat

Then, inspired by CF New England’s “Pressed for Time” WOD, every 6 minutes for 18 minutes, score is total Shoulder to Overhead

  • Row 1k
  • 15 x Dumbbell Bent Rows @ 18kg per hand
  • Max Dumbbell Shoulder to Overhead @ 18kg per hand

Results: Back Squat 135-155-165-175lbs. Metcon 48 reps totak (16-16-16).

Muscle Ups then Row, V-Ups, DU, DL and Wall Balls

By | | , , , ,
1 Comment

Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Kipping Bar Muscleup

Then 5 rounds of the following, rest as needed between rounds

  • 5 x Ring Row to Waist
  • 5 x Ring Dips

Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…

  • 20 x Wall Balls / Sandbag Thrusters
  • 20 x V-Ups
  • 20 x Calorie Row
  • 40 x Double Unders
  • 20 x Deadlifts @ 155lbs

Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.

Strict Press then Push Press, Front Squat and Row

By | | , , , ,
Comments Off on Strict Press then Push Press, Front Squat and Row

CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36