Tag Archives: Toes to Bar

Back Squats and Lunges then Thrusters, KB Swings and T2B

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5 rounds

  • 6 x Back Squats @ 85% of 1RM

Then 3 rounds of

  • 10 x Forward plus Reverse Lunge Step-Through Left Leg @ 14kg per hand in Farmer Carry
  • Rest 30 seconds
  • 10 x Forward plus Reverse Lunge Step-Through Right Leg @ 14kg per hand
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Left
  • 8 x Kettlebell Swing @ 32kg
  • 5 x Single Arm Kettlebell/Dumbbell Thruster @ 16kg Right
  • 8 x Toes to Bar

Results: Used 195lbs for the Back Squats. Lunges were hard, as expected. Metcon 7 rounds.

Presses then Row, T2B and Power Clean

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Strength part is inspired by the RepWerks Jan 11 WOD. Metcon is inspired by Atomic Crossfit’s MannaAndQuail WOD…

5 sets of

  • 6 x Strict Press + 4 x Push Press @ 65%-70% of 1RM
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 8 x Dumbbell Strict Press Seated on Floor @ 14kg

Then AMRAP in 12 minutes of

  • 12 Cal Row
  • 12 x Toes to Bar
  • 12 Cal Row
  • 4 x Hang Power Cleans @ 125lbs/56kg

Results: Used 100lbs for the Presses, nice combo, really made my shoulders burn. Metcon 3 rounds plus 6 cal. Ended up with singles on the Cleans to reset the hook grip.

Barbell Rows and Handstand Hold then T2B, Pullups, DUs and Pushups

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4 rounds

  • 10 x TRX Side Plank Crunches each side
  • 10 x V-Ups

For the TRX crunch, put my top foot in the TRX and left my bottom foot free to pull to top elbow for the crunch.

Then 5 rounds

  • 3 x Body Weight Barbell Rows
  • 45 second Handstand Hold
  • Rest 2 minutes

Then for time 12-9-6 of

  • Toes to Bar
  • Barbell Rows @ 80% from above
  • Dynamic Pushups to 25lbs plate
  • 50 x Double Unders

Results: Body Weight 158lbs/71kg so used 165lbs/75kg for first set of rows. Used 135lbs for the second set. Metcon 7:54.