Monthly Archives: June 2017

Clean Complex then Heavy Clusters

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Every 4 minutes for 20 minutes (5 rounds), increasing weight per round do 3 sets of:

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Squat Clean
  • 1 x Strict Press
  • 1 x Push Press

Try and complete the whole complex without putting the weight down. Increase weight per round.

Rest, then continue with ending weight from last round and continuing to increase weight, every 4 minutes for 16  minutes:

  • 1.1.1 x Cluster (pause and reset between singles)
  • 3 x Weighted Pullups @ 30lbs

Results:  For the Clean Complex 65/75/80/95/100lbs.  For the Clusters 105/115/125/130lbs.

Back Squats then Box Jumps, T2B, Sandbag Thrusters and Dips

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Not for time do five rounds of

  • 5 x Back Squats

For time do

  • 50 x Box Jumps
  • 25 x Toes to Bar
  • 50 x Sandbag Thrusters
  • 25 x Dips
  • 50 x Sandbag Thrusters
  • 25 x Toes to Bar
  • 50 x Box Jumps

Results:  Back Squats, finished with 5 x 185lbs.  For the metcon, compare to July 27, 2014 workout when the result was 20:30…  This time 17:30.  Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.

Week in Review for June 12 through June 18, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Front Squat
Seated Press		 Task
Tuesday – – –
Wednesday WG Barbell Rows
L-Sit		 EMOM
Thursday W Snatch Task
Friday – – –
Saturday – – –
Sunday WG Deadlifts
Strict Toes to Bar
Box Jumps		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday WG Front Squat
Push Press
Sit Ups
Push Ups		 Task
Thursday WM Double Unders
Dumbbell Snatches		 Time
Friday M Run Task
Saturday – Kayak/Hike –
Sunday MG Thrusters
Pullups
Kettlebell Swings		 Time

T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

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Not for time do five sets of

  • 5-6 x Strict Toes to Bar

Then do four sets of

  • 8 x Deadlifts @ 185lbs/84kg
  • Rest 30 seconds
  • 12 x Box Jumps
  • Rest 2 minutes

AMRAP in 6 minutes of

  • 3 x Thrusters @ 110lbs/50kg
  • 6 x Pullups
  • 12 x Kettlebell Swings

Results:  For the AMRAP did 4 rounds plus 13 reps.

Snatches two ways and Double Unders

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Not for time do 5 rounds of

  • 5 x Power Snatch

Another crossfit.com WOD…   For total reps in 12 minutes do the following.

  • 1 minute Double Unders
  • 1 minute Alternating Dumbbell Snatches @ 20kg
  • 2 minute Double Unders
  • 2 minute Alternating Dumbbell Snatches @ 20kg
  • 3 minute Double Unders
  • 3 minute Alternating Dumbbell Snatches @ 20kg

Results:  For the Power Snatch used 95lbs for all sets, just tried to build strength and maintain form.  For the AMRAP did 420 reps.