Tag Archives: Row

Bench Press then Pullups, Row and Ring Dips

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5 rounds to work up to a heavy

  • 5 x Bench Press

Then inspired by the Crossfit Semifinals Event 4 from Australia…

AMRAP in 2 minutes of

  • 15 x Pullups
  • 15 Cal Row
  • Max Reps Ring Dips

Rest 2 minutes and repeat either until 60 Dips are completed or 4 rounds are complete, resting 2 minutes between each round.

Results: Bench Press 135-155-175-185(Failed)-165lbs. Metcon 16-(13)29-(12)41-(11)52 reps.

Deadlifts then Pushups, KBS and Row

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Take 15 minutes and work up to a heavy

  • 3 x Deficit Dedadlift

Then 4 sets of

  • 12 x Snatch Grip Deadlift @ 50% of above weight

Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of

  • Pushups
  • Kettlebell Swings @ 24kg
  • 200m Row between each round

Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.

Pullups and Cable Pulldowns then Dips, Row, Presses, Squats and Pushups

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3 rounds of

  • 8 x Weighted Pullups @ 3kg

Then every 3 minutes for 9 minutes

  • 20 x Cable Pulldowns @ 50lbs

3 rounds for time

  • 10 x Dips
  • 15 Calorie Row
  • 20 x Single Kettlebell Strict Press @ 14kg Left
  • 20 x Single Kettlebell Strict Press @ 14kg Right
  • 25 x Goblet Squats @ 24kg
  • 30 x Pushups

Results: Kept Pullup weight light to see if small increments works better. Metcon 24:59. First round went quick, the other two were much slower… not an easy WOD.