June 2018 – Page 3 – Fitness Managed

Lynne – Bench Press and Pullups

By cbroccoli | 15/06/2018 - 19:58 |17/06/2018 Task Based, W-G

5 rounds for max reps(rest as needed, no time cap)

Bodyweight Bench Press
Rest 20-30 seconds
Strict Pullups

Cashout: Row 1000m

Results: Bench – 8,8,8,8,7 reps. Pullups – 8,8,8,7,7 reps. Row 4:59.

Deadlifts then Snatches, Pullups and DUs

By cbroccoli | 14/06/2018 - 19:51 |06/04/2020 Medium (< 15 min), Task Based, Triplet, W-G-M

Every 3 minutes, for 18 minutes (6 sets)

Set 1 – 5 x Deadlift @ 200lbs
Set 2 – 4 x Deadlift @ 220lbs/100kg
Set 3 – 3 x Deadlift @ 240lbs/110kg
Set 4 – 2 x Deadlift @ 255lbs/115kg
Set 5 – 2 x Deadlift @ 265lbs/120kg
Set 6 – 4-6 x Deadlift @ 240lbs/110kg

For time:

60 x Double-Unders
30 x Snatches @ 65lbs/30kg
30 x Pull-Ups
40 x Double-Unders
20 x Snatches
20 x Pull-Ups
20 x Double-Unders
10 x Snatches
10 x Pull-Ups

Results: For the Metcon 14:36.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

By cbroccoli | 12/06/2018 - 07:11 |12/06/2018 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G-M

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EMOM for 10 minutes

4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

1.1.1 x Power Clean

Then AMRAM in 12 minutes

10 Cal Row
10 x Squat Cleans @ 95lbs
10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep). Metcon 2 rounds plus 18 reps.

Front Squats and Handstand Hold then Felix the Cat Hero WOD

By cbroccoli | 11/06/2018 - 19:20 |12/06/2018 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

5 rounds

4 x Fronts Squat
Rest 30 seconds
30 second Handstand Hold
Rest 90 seconds

Then 6 rounds for time

9 x Burpees
9 x Box Jumps
9 x Strict Pullups
9 x Thrusters @ 75lbs
9 x Toes to Bar

Results: Front Squats: 115-135-155-175-185lbs. For the metcon 22:38.

Week in Revew for Week of June 4 to June 10, 2018

By cbroccoli | 10/06/2018 - 18:55 |10/06/2018 Week in Review

Strength and Skill Work:

Day	Movement Class	Exercises	Priority
Monday	–	–	–
Tuesday	W	Strict Press	Task
Wednesday	–	–	–
Thursday	–	–	–
Friday	–	–	–
Saturday	–	–	–
Sunday	–	–	–

Metcon:

Day	Movement Class	Exercises	Priority
Monday	MGW	Deadlifts Pushups Kettlebell Swings Bench Press Squat Cleans	Task
Tuesday	GW	Push Press Pullups Reverse Lunges Dynamic Plank Knee Tucks	Time
Wednesday	M	Run	Task
Thursday	–	–	–
Friday	–	Hike	–
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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