09/05/2022 – Fitness Managed

Weighted Pullups and Dips then T2B, Thrusters and DUs

By cbroccoli | 09/05/2022 - 07:33 |09/05/2022 Light Weights, M-G, Medium (< 15 min), Time Based, Triplet

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Every 3 minutes for 15 minutes

4 x Weighted Pullups @ 10kg
6-8 x Weighted Dips @ 10kg

Then accumulate

20 x TRX Atomic Russian Pushups

Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)

20 x Toes to Bar
40 x Thrusters @ 45lbs/20kg/empty bar
100 Double Unders

Results: Metcon 2 rounds plus 10 reps.

Power Clean, Front Squats, Push Press and Burpees

By cbroccoli | 09/05/2022 - 05:27 |09/05/2022 Chipper, M-W, Medium (< 15 min), Medium Weights, Task Based

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Every 2 minutes for 14 minutes (7 rounds) work up to a heavy

1.1.1 x Power Clean, rest 10 seconds between reps

For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)

Dumbbell Power Clean @ 16kg
Dumbbell Front Squats
Dumbbell Push Press
Burpees

Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.

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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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Weighted Pullups and Dips then T2B, Thrusters and DUs

Power Clean, Front Squats, Push Press and Burpees

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