August 2018 – Page 3 – Fitness Managed

Snatches and Overhead Squats

By cbroccoli | 18/08/2018 - 06:35 |18/08/2018 Long (< 20 min), Medium Weights, Task Based, Triplet, W-G

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EMOM for 6 minutes

1 x Overhead Squat @ 45lbs

Then every 3 minutes for 18 minutes (6 rounds)

Frist two rounds – 3 x High Hang Snatch plus Overhead Squat
Second two rounds – 3 x Hang Snatch plus Overhead Squat
Third two rounds – 3 x Power Snatch plus Overhead Squat

Increase weight per round.

Then 6 rounds for time

12 x Pullups
9 x Power Snatch @ 65lbs
6 x Overhead Squat @ 65lbs

Results: For the Snatches 45-55-60-65-75-80lbs. For the metcon 17:20 (started with 12 snatches, 9 OHS and 6 pullups but switched to the above halfway through since 6 pullups seemed too easy).

Front Squats then Run, Row, KBS and Thrusters

By cbroccoli | 15/08/2018 - 07:12 |15/08/2018 Chipper, Light Weights, Long (< 20 min), M, Time Based

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Every 2 minutes for 12 minutes

8 x Front Squats

Then AMRAP in 20 minutes of (taken from CF New England WOD from August 10)

Run 200m
Row 10 Calories (20 Calories on C2 Rower)
20 x Kettlebell Swings @ 24kg
20 x Wallballs/Sandbag Thrusters @ 15kg

Results: Front Squats 95-105-115-125-135-145lbs. Metcon 3 rounds plus 200m + 20 cal + 8 reps.

Bench Press then HSPU, Burpees and T2B

By cbroccoli | 14/08/2018 - 07:11 |14/08/2018 Body Weight, M-G, Medium (< 15 min), Time Based, Triplet

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Taken from the CF Invictus WOD from August 9.

Take 15 minutes and work up to a 1RM Bench Press.

Then every 2 minutes for 8 minutes alternate between stations (2 rounds per station).

Station 1 – 8 x Bench Press @ 80%
Station 2 – 8 x Bent Row @ 24kg per hand

Then AMRAP in 9 minutes of

6 x Handstand Pushups
9 x Burpees
12 x Toes to Bar

Results: 1RM Bench Press 220lbs/100kg. Used 170lbs (77%) for the Bench Press in the second part. Metcon 3 rounds plus 3 reps.

Week in Review for August 6 to August 13, 2018

By cbroccoli | 12/08/2018 - 07:12 |13/08/2018 Week in Review

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Strength and Skill Work:

Day	Movement Class	Exercises	Priority
Monday	W	Deadlift	Task
Tuesday	W	Squat Clean	Task
Wednesday	–	–	–
Thursday	W	Strict Press	EMOM
Friday	–	–	–
Saturday	GW	Weighted Pullups Seated Press	EMOM
Sunday	–	–	–

Metcon:

Day	Movement Class	Exercises	Priority
Monday	M	Box Jump Reverse Lunges Kettlebell Swings	Task
Tuesday	MG	Row Burpees Toes to Bar Pullups	Time
Wednesday	M	Bike	Task
Thursday	MW	Pullups Pushups Air Squats	Time
Friday	M	Kayak	Task
Saturday	MGW	Ring Dips Power Clean Double Unders	Task
Sunday	M	Run	Task

Weighted Pullups and DB Press then DUs, Power Cleans and Ring Dips

By cbroccoli | 11/08/2018 - 10:28 |11/08/2018 Medium Weights, Task Based, Triplet, W-G-M

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EMOM for 8 minutes do

Odd Round – 3 x Weighted Pullups @ 15kg
Even Round – 5 x Seated Dumbbell Press

Then 5 rounds for time of

50 x Double Unders
10 x Power Cleans @ 120lbs
10 x Ring Dips

Results: Seated press used 14-14-16-18kg. Metcon in 16:38.

Monthly Archives: August 2018

Snatches and Overhead Squats

Front Squats then Run, Row, KBS and Thrusters

Bench Press then HSPU, Burpees and T2B

Week in Review for August 6 to August 13, 2018

Strength and Skill Work:

Metcon:

Weighted Pullups and DB Press then DUs, Power Cleans and Ring Dips

Variance Distribution

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