Author Archives: cbroccoli

Thrusters then Thrusters, Snatches and Toes to Bar

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This is a combination of two different Crossfit mainsite WODs.

Warm up with 3 rounds of

  • 3 x Pause Front Squats
  • 3 x Strict Press, hold 2 seconds at top of press

Then 5 rounds of

  • 5 x Thrusters

Rest as needed per round, work up to a heavy set.

Then for time 22-18-14-10-6-2 of

  • Dumbbell Thursters @ 14kg
  • Alternating Dumbbell Snatches @ 14kg
  • Toes to Bar

As recommended by the WOD description, use light weights for the metcon to increase intensity.  Should be able to cycle through the WOD quickly.

Results:  For the Thrusters (started with the weights in a rack) 95-115-120-125-130lbs, split the last round into 3 and 2.  Metcon in around 12 minutes (messed up starting my watch  so missed most of the first round… added 2 minutes to compensate).

Power Cleans, BJs then Toes to Bar and Handstand Hold

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This one is inspired by a WOD from CF New England.

For time

  • 10-9-8-7-6-5-4-3-2-1 x Power Cleans @ 110lbs

Between each round do

  • 15 x Box Jumps
  • 21 x Double Unders

Then 3 rounds of

  • 3 – 5 x Weighted Toes to Bar
  • Rest 15 Seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

Results:  Metcon 22:51.  Thinking back, 150 box jumps and 210 double unders is a lot…

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.

Presses then Cleans, Pushups and Air Squats

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Every 2 minutes for 10 minutes

  • 5 x Strict Press

Increase weight each round.  Rest 2 minutes, then every 2 minutes for 2 rounds of

  • 20 x Push Press @ 65lbs

Rest 2 minutes between rounds.

Then do 5 rounds of 3 minute AMRAPs, rest 1 minute between rounds, start each round where you ended on the last round (a modified version of a Street Parking WOD):

  • 3 x Power Clean @ 110lbs/50kg
  • 6 x Pushups
  • 9 x Air Squats

Results:  Strict Press 75-95-105-110-115lbs.  Metcon total of 21 rounds plus 1 rep.  Excellent metcon, very hard.

Week in Review for Nov 19 to Nov 25, 2018

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Strength and Skill Work:

DayMovement
Class		ExercisesPriority
MondayW
Clean
Task
TuesdayW
Snatch
EMOM
Wednesday––
–
Thursday––
–
FridayW
Bench Press
Back Squats
Task
Saturday–––
Sunday–
–
–

Metcon:

DayMovement
Class		ExercisesPriority
MondayGW
Front Squat
Pullups
Task
TuesdayMW
Dumbbell Snatch
Box Jump
EMOM
WednesdayM
Run
Task
ThursdayMG
Man Makers
Toes to Bar
Lunges
Kettlebell Swings-		Task
Friday–––
SaturdayM
Run
Task
Sunday–
–
–