Tag Archives: Row

Frogstands then Power Cleans and an AMRAP

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Spend some time working on Frogstand to Handstand transition.

Then every 3 minutes for 18 minutes (6 rounds) do:

Then do AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch per Hand @ 20kg
  • 7 x Strict Toes to Bar
  • 14 Calorie Row

Results:  Not much to report on the Frogstands, didn’t make it all the way to Handstand this time.  For the clean did 40kg, 50kg, 55kg, 60kg, 65kg (failed on the above knee rep), 60kg.  For the AMRAP did 3 rounds plus 10 x DB Snatch.

Saturday Workout – 12.12.2015

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Part A:  5 minute AMRAP of:

  • 15 x Ball Slams
  • 20 x Weighted Reverse Lunges @ 15kg per hand

Part B:  5 minute AMRAP of:

  • 200m Row
  • 10 x Burpees

Part C:  5 minute AMRAP of:

  • 10 x Pushup + Crossover Knee Tucks
  • 10 x TRX Rows

Part D:  5 minute AMRAP of:

  • 10 x Wall Balls
  • 20 x Double Unders

Results:  Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds

Cleans and Pushups then WB, BJ and Row

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Whole workout taken from CFI WOD on October 12.  Every 3 minutes for 18 minutes (6 rounds) do:

  • 1-1-1-1 Power Cleans, resting 10 seconds between reps
  • 10 x Dynamic Pushups

Then do 3 rounds for time of:

  • 250m Row
  • 20 x Wall Balls
  • 20 x Box Jumps

Results:  Cleans did 50kg-50kg-60kg-60kg-60kg-60kg.   Metcon in: 9:49.  pmeyer finished around 9:40 or so.

T2B then Press, Pullups, Row and Snatch

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Part A:  Take 15 minutes and practice kipping Toes to Bar.

Part B: Every 4 minutes for 4 sets (16 minutes):

  • 5 x Strict Press with successively heavy weights
  • Max Reps Unbroken Kipping Pullups

Part C:  EMOM for 20 minutes (another CFI workout).

  • Even Minute: Row for 30 Seconds for distance
  • Odd Minute:  3 x Power Snatch @ 35Kg

Results:  Part A – Finally got the kipping T2B down.  Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick.  Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups.  Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.

Deadlifts and Crossfit Team Series 2014 Event 4 (modified) Workout

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Deadlifts.

  • 5 x @ 80kg
  • 5 x @ 90kg
  • 5 x @ 100kg
  • 3 x @ 120kg
  • 1 x @ 130kg
  • 1 x @ 130kg
  • 5 x @ 102.5kg (225 lbs)
  • 5 x @ 102.5kg

Then for time, do this modified version of the Team Series 2014 Event 4 Workout:

  • 30 x Calorie Row
  • 30 x Wall Balls (Rx is Burpees)
  • 30 x Hanging Cleans @4.25kg (Rx is 61kg / Scaled is 48kg)

Results:  130kg is a new 1RM for Deadlifts (only 6kg away from 2x body weight!!).  Metcon in 6:04.  The top teams were completing this in around 14-22 minutes which means around 4-5 minutes per person, so not too bad.