Tag Archives: Run

Front Squats, Run, and Box Jumps

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Taken from Crossfit New England’s workout from Feb 24, 2018.

5 rounds of

  • 3 x Front Squat

Then for time

  • Run 400m
  • 21 x Front Squats @ 110lbs
  • 21 x Burpee Box Jump Over
  • Run 400m
  • 15 x Front Squats
  • 15 x Burpee Box Jump Over
  • Run 400m
  • 9 x Front Squats
  • 9 x Burpee Box Jump Over
  • Run 400m

Results:  Front squats 110-115-130-150-165.  From my driveway to the end of the road is 300m so only ran that far… finished in 17:07.  Nice workout.

Hang Clean then Row, Run, Cleans and Sandbag Thrusters

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5 rounds of

  • 3 x Hang Clean

Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows

  • First round – 0.2miles/300m Row
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters (Wall Balls)
  • Second round – 400m Run
  • 10 x Power Clean @ 115lbs
  • 20 x Sandbag Thrusters
  • Third round – 300m row
  • etc.

Results: Hang Clean 75/95/115/125/135lbs.  For the AMRAP 3 rounds plus about 50m run.

Dumbbell Presses and V-Ups then Run, KB Swings and Push Presses

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Every 2 minutes for 8 minutes do

  • 6 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6 x V-Ups

Then for time do 5 rounds of

  • Run 400m
  • 30 x Kettlebell Swings
  • 20 x Push Press @ 75lbs/34kg

Results:  For the metcon 21:02.

Bench Press and Toes to Bar then Run, Pushups and Air Squats

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Following the programming from CF Invictus this week with some slight modifications.

Five sets of:

  • 3 x Bench Press
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 rounds for time of:

  • Run 400m
  • 40 x Push Ups
  • 40 x Air Squats

Then do one 15 sec work/45 sec rest L-Sit tabata.

Results:  For the Bench Press did 155/170/185/195/200lbs.  Got interrupted for the metcon so only ended up doing 2 rounds in 8:48.  For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.