Tag Archives: Toes to Bar

Snatch Work then Thrusters, Pullups and Burpees

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Take 15 minutes and work up to a heavy

  • 3 x Overhead Squats

Then take 15 minutes and work up to a heavy complex of

  • 3 x Squat Snatch

Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Rest until recovered then EMOM until failure

  • 7 x Thursters @ 65lbs
  • 7 x Toes to Bar
  • 7 x Burpees

Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.

Power Abs then Bench Press, Pushups, T2B and DUs

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Start with Kari Pierce Power Abs form March 26…

3 sets of

  • 3 x Weighted Knee Tucks @ 3kg
  • 3 x Russian Twist
  • Repeat for 3 rounds

For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.

Every 2 minutes for 10 minutes

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 7 x Toes to Bar
  • 14 x Pushups
  • 28 x Double Unders

Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.

Situps and Mountain Climbers then Bench Press, Pistols, DUs, KBS and T2B

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4 sets of

  • 8 x Weighted Straight Leg Situps
  • 25 x Mountain Climbers (R+L=1)

Then 4 sets of

  • 8 x Bench Press @ 145lbs
  • Rest 30 seconds
  • 8 x Alternating Pistol Squats (4 per leg)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar

Results: Metcon 5 rounds plus 53 reps.

TGUs then DB Snatches, Russian Twist and T2B

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3 rounds of

  • 3 x Turkish Getups

AMRAP in 12 minutes of:

  • 12 x Alternating Dumbbell Snatches @21kg (6 per hand)
  • 9 x Russian Twist @ 12kg
  • 6 x Burpee Toes to Bar

Results: Been a long time since I did TGUs so used some light weights and focused on form. This Instagram post was my inspiration. Used 12-14-14kg. Metcon 5 rounds plus 24 reps.

Glute Bridges and Knee Tucks then Cleans, Burpees and T2B

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4 rounds

  • 10 x Stability Ball Glut Bridge
  • 10 x Stability Ball Knee Tucks

Then 6 rounds of the following complex

Increase weight per round.

Then the Crossfit New England WOD from March 23.

AMRAP in 15 minutes of

  • 2 x Toes to Bar
  • 2 x Single Dumbbell Squat Clean (total 1 per hand) @ 18kg
  • 2 x Burpees
  • 4 x Toes to Bar
  • 4 x Single Dumbbell Squat Clean (total 2 per hand) @ 18kg
  • 4 x Burpees
  • 6 x Toes to Bar
  • etc.

Switch Dumbbells however you like, alternate or first half of reps on one hand second half of the reps on the other.

Results: Cleans 65-75-85-95-110-115lbs. Metcon 7 rounds plus 12 reps. Did half DB reps.on one hand before switching to the next.