Monthly Archives: June 2016

Deadlifts then an AMRAP

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Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:

  • 5 x @ 135lbs
  • 5 x @ 185lbs/84kg
  • 5 x @ 235lbs
  • 3 x @ 285lbs
  • 2 x @ 295lbs
  • 1 x @ 300lbs/136kg
  • 1 x @ 300lbs
  • 10 x @ 185lbs

Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):

  • 100 x DUs
  • 10 x Box Jumps
  • 5 x Burpees
  • 10 x Pullups
  • 5 x Front Squats @ 115lbs/52kg
  • 10 x KB Swings @ 24kg
  • 5 x Cleans @ 115lbs/52kg
  • 10 x Wall Ball shots @ 9kg
  • 100 x DUs

Results:  Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32.  136kg is a PR for Deadlifts.

Front Squats then Thrusters and Pullups

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Not for time, warm up with 2 rounds of:

  • 10 x Pushups
  • 10 x Goblet Squats @ 16 then 24kg
  • 10 x Reverse Rows @ 45 degrees
  • 2 x Wall Walks

Every 4 minutes for 20 minutes do:

  • 5 x Front Squats @ 155lbs/70kg
  • 3 x Weighted Ring Pullups @ 20lbs/9kg

Then do 5 rounds for time of:

  • 9 x Thrusters @ 95 lbs/43kg
  • 9 x Pullups

Results:  Worked up to the front squat with 3 sets of 5 at increasing weight.  For the metcon, 7:02.  Not bad considering it is the same weight and reps as FRAN.

SRCF Workout from 23.6.2016

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This was the WOD from last Thursday.

Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:

  • 5-5-5-5-3-1

Try to get to a heavy 1 rep max.

Then do AMRAP in 6 minutes of:

  • 3 x Push Press @ weight used for final 5 rep round
  • 6 x Toes to Bar

Results:  For the Push Press, ended with 1 rep @ 155lbs/70kg.  For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.

Week in Review – 13 June 2016 to 19 June 2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday G Muscle Up Progressions Task
Tuesday – – –
Wednesday W Olympic Lifting Class
(Back Squats, Snatch, Clean)		 –
Thursday – – –
Friday W Strict Press Task
Saturday W Turkish Getups
Farmer Carry
Overhead Squats		 Task
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday MWG Back Squats
Ring Dip
Row		 EMOM
Tuesday M Run Task
Wednesday – – –
Thursday – – –
Friday M Double Unders
Wall Balls		 Task
Saturday MG  Reverse Lunges
Toes to Bar
Pullups
Box Jumps		 Time
Sunday M Run Task