November 2017 – Page 2 – Fitness Managed

Core Work then Deadlifts and Kettlebell Swings

By cbroccoli | 25/11/2017 - 15:18 |25/11/2017 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

Not for time do 3 rounds of

10 x Barbell Rollouts
10 x TRX Pike Press
10 x Russian Twist @ 14kg

For time

10 x Deadlift @ 195lbs
30 x Kettlebell Swings
8 x Deadlift @ 195lbs
30 x Kettlebell Swings
6 x Deadlift @ 195lbs
30 x Kettlebell Swings
4 x Deadlift @ 195lbs
30 x Kettlebell Swings
2 x Deadlift @ 195lbs
30 x Kettlebell Swings

Results: Metcon 12:38

Back Squats then Power Cleans, Thrusters and BJO

By cbroccoli | 22/11/2017 - 08:25 |07/02/2019 M-W, Triplet

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Five sets of:

4 – 6 x Back Squat
Rest 3 minutes between sets

Complete five rounds for time of:

5 x Power Cleans @ 95lbs
5 x Thrusters @ 95lbs
10 x Box Jump-Overs
Rest 2 minute

Results: Back Squats 115/135/155/170/195. Metcon 15:28

Bench Press and Weighted Pullups then Power Snatches and Dips

By cbroccoli | 21/11/2017 - 19:31 |21/11/2017 Couplet, Medium (< 15 min), Task Based, W-G

Every 3 minutes for 15 minutes

5 x Bench Press + 3 x Weighted Pullups @ 30lbs
5 x Bench Press + 3 x Weighted Pullups
3 x Bench Press + 3 x Weighted Pullups
3 x Bench Press + 3 x Weighted Pullups
2 x Bench Press + 3 x Weighted Pullups
2 x Bench Press + 3 x Weighted Pullups

5 rounds for time of:

10 x Hang Power Snatches @ 75 lbs
15 x Dips

Results: Bench Press 125/145/165/185/195/200. Metcon in 11:08

Front Squats and HSPU then Row and Plate Walks

By cbroccoli | 20/11/2017 - 15:41 |20/11/2017 Body Weight, Couplet, M-G, Medium (< 15 min), Time Based

5 rounds

5 x Front Squats
5 x Handstand Pushups
Rest 2 minutes

Then AMRAP in 12 minutes

Row 500m
10 x Plate Walks (L+R=1 rep)

Results: Back Squats 95/115/137/155/170. AMRAP 3 rounds plus 500m row and 6 plate walks.

Week in Review for Nov 13 to Nov 19, 2017

By cbroccoli | 19/11/2017 - 15:41 |20/11/2017 Week in Review

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Strength and Skill Work:

Day	Movement Class	Exercises	Priority
Monday	WG	Push Press Toes to Bar	EMOM
Tuesday	WG	Power Cleans Dips	Task
Wednesday	–	–	–
Thursday	–	–	–
Friday	–	–	–
Saturday	–	–	–
Sunday	–	–	–

Metcon:

Day	Movement Class	Exercises	Priority
Monday	GM	Double Unders Kettlebell Swings Pullups Box Jumps Situps Burpees	Task
Tuesday	WG	Pullups Dumbbell Snatches	Task
Wednesday	M	Run	Task
Thursday	WG	Deadlifts Pushups Reverse Lunges Overhead Press	EMOM
Friday	M	Run	Task
Saturday	–	–	–
Sunday	–	–	–

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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