Tag Archives: Toes to Bar

Bench Press then Burpees, Power Cleans, Push Press and T2B

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Taken for the CF Invictus WOD from March 14, 2019.

Bench Press

  • 5 x @ 80%
  • 3 x @ 90%
  • 2 x @ 95%
  • Max Reps at 80%

Then for time

  • 50 x Burpees over the Barbell
  • 50 x Power Cleans @ 75lbs
  • 50 x Push Press @ 75lbs
  • 50 x Toes to Bar

Results: Max is 215lbs. 170-185-200lbs. 8x@170lbs. Metcon 19:08.

Crossfit Open WOD 19.2 (scaled)

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Since the Rx weight is too high, decided to use the scaled weight which is right around my max.

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 15 x Squat Cleans @ 95 lb.
  • 25 x Toes to Bar
  • 50 x Double Unders
  • 13 x Squat Cleans @ 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 11 Squat Cleans @ 135 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 9 Squat Cleans @ 155 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 7 x Squat Cleans @ 185 lb.

Stop at 20 minutes.

Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set).  Continued anyway as if it was an AMRAP in 20 minutes  to get a good workout today and finished with 3 rounds plus 8 reps.

Squat Cleans then Reverse Lunges, T2B and Push Press

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Over 10 minutes accumulate 2 minutes  L-Sit.  Break up as needed.

Every 3 minutes for 15 minutes

  • 1.1.1 Hang Squat Cleans

Then 4 rounds for time

  • 8 x Front Rack Reverse Lunges @ 95lbs
  • 8 x Toes to Bar
  • 8 x Push Press @ 95lbs

Results:  Cleans 105-115-120-125-130lbs. Metcon 6:28.

Cleans then Thrusters, Box Jumps, T2B and L-Sits

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3 rounds of

  • 5 x Hang Cleans
  • Rest 2 minutes

Then immediately following the last rest do 3 rounds of

  • 5 x Power Clean
  • Rest 2 minutes

Focus on slow, steady, touch and go reps.

Then AMRAP in 12 minutes of

  • 12 x Sandbag Thrusters with Sandbag on Shoulder, alternating shoulders with each rep
  • 12 x Box Jumps
  • 12 x Toes to Bar

Results:  Hang Cleans 95-105-115lbs.  Cleans 125-135-140lbs.  Failed on the 4th rep of the final round  so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.

Dumbbell Snatches and Pullups then Toes to Bar, DB Hang Clean and Jerk, and Burpees

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Every 2 minutes for 10 minutes (5 rounds)

  • 5 x Dumbbell Snatch @ 50lbs/23kg Left Hand
  • 5 x Dumbbell Snatch Right Hand
  • 5 x Strict Pullups

This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.

AMRAP in 12 minutes of

  • 8 x Toes to Bar
  • 10 x Dumbbell Hang Clean and Jerk @ 14kg
  • 12 x Burpees

Results:  For the metcon 5 rounds plus 18 reps.