Tag Archives: Row

Snatch Practice then Muscle Ups and Plate Walks

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5 rounds

Then 5 rounds, focus on form, rest as needed.

  • 3 x Bar Muscle Ups
  • 5 x Plate Walks

Cash out

  • Row 1500m

Results: Muscle Ups were sloppy but still work. Row in 5:57 (ca. 2:00/500m pace).

Macho Man Complex from CF New England Repeat

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Repeat of the workout from November of 2019. A twist on the CFNE Benchmark Macho Man WOD.

Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 sets of the complex above @ 65% of weight reached above
  • Row 250m

Results: For the Heavy Complex – 145lbs. (same as last time). For the Metcon used 95lbs – 10:02 ( 9:56 last time running ). Keep each set of the complex unbroken to avoid the extra clean that you’ll need after putting the bar down.

RFE Split Squats then the Invictus Bostion Invitational – Workout 1

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5 rounds

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left @ 65lbs
  • Rest 2 minutes

AMRAP in 15 minutes of (score max weight Front Squat)

  • 100 x Double Unders
  • 50 x Alternating Dumbbell Snatch @20kg (25 per side)
  • 40 x Toes to Bar
  • 30 x Cal Row/Assault Bike
  • Max 3 x Front Squat. in time remaining

Results: Metcon 155lbs. Finished Row with 4:45 left on the clock. Got in 95-135-155(-165 after clock expired). My normal 3RM Front Squat is around 190lbs.

Invictus Boston Invitational – Workout 2 (Scaled)

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For time, time cap of 30 minutes (time stops when all 5 parts/14 rounds are done)

4 rounds

  • 3 x Power Cleans @ 125lbs (Rx 155lbs)
  • 6 x Handstand Pushups
  • 9 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

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

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 15 x Sandbag Thrusters @ 40kg (Rx Wall Balls)
  • 15 x Burpees Over the Bar/Bag

Results: Metcon 27:00 exactly. Damn, am I good at scaling or what? 🙂

Bench Press then Row, Goblet Squats and Dips

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Every 3 minutes for 9 minutes

  • 5 x Bench Press

Then EMOM for 10 minutes

  • 3 x Bench Press @ Max Weight from above

Then 3 sets of AMRAP in 4 minutes of

  • Row 500m
  • 8 x Goblet Squats @ 24kg
  • Max Reps Bar Dips, break as needed

Rest 2 minutes between sets.

Results: Part 1 – 175lbs (same as last time). Part 2 – 175lbs was good. Metcon 21-20-17 Dips.