cbroccoli – Page 276 – Fitness Managed

Just Row

By cbroccoli | 15/12/2017 - 07:03 |15/12/2017 Long (< 20 min), M, Singlet, Time Based

Wanted to run but the roads are covered in ice outside so decided to stay inside.

AMRAP in 20 minutes

Row for calories

Results: 109.8 calories (2.3 miles/3.7km)

Front Squats then Overhead Lunges, Situps and DUs

By cbroccoli | 13/12/2017 - 19:29 |07/07/2018 M-G, Medium (< 15 min), Medium Weights, Task Based, Triplet

Take 20 minutes and work up to a heavy

3 x Front Squats

3 rounds for time

15m Overhead Walking Lunge with Dumbbell/Kettlebell in Left Hand @ 20kg
15m Overhead Walking Lunge with Dumbbell/Kettlebell in Right Hand @ 20kg
30 x Double Unders
15 x Situps

Results: Front Squats 195lbs/88kg. Metcon 11:27

T2B, Dips, Deadlifts and HSPU

By cbroccoli | 12/12/2017 - 09:06 |12/12/2017 Body Weight, Chipper, EMOM, Very Long (>20 min), W-G

8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)

30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of Dips
Rest 30 seconds
30 seconds of bodyweight Deadlifts
Rest 30 seconds
30 seconds of Handstand Pushups
Rest 30 seconds

Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

By cbroccoli | 11/12/2017 - 08:36 |11/12/2017 Light Weights, M, Short (<5 min), Time Based, Triplet

Five sets of

4 x Power Clean and Press
Rest 2-3 minutes

Then AMRAP in 7 minutes of

7 x Box Jumps
7 x Burpees
7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

Station 1: 3 x Strict Pullups
Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
Station 3: 3 x Narrow Grip Pullups
Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps

Week in Review for December 4 to December 10, 2017

By cbroccoli | 10/12/2017 - 20:41 |10/12/2017 Week in Review

Comments Off

Strength and Skill Work:

Day	Movement Class	Exercises	Priority
Monday	W	Squat Cleans	Task
Tuesday	–	–	–
Wednesday	–	–	–
Thursday	WG	Back Squat Dumbbell Press	Task
Friday	W	Power Snatches	EMOM
Saturday	–	–	–
Sunday	–	–	–

Metcon:

Day	Movement Class	Exercises	Priority
Monday	MGW	Row Toes to Bar Wall Ball Power Clean Pullups	Time
Tuesday	M	Run	Task
Wednesday	G	Strict Pullups Dips V-Ups Air Squats Hollow Hold Superman Hold	EMOM
Thursday	M	Dumbbell Snatch Burpees	Task
Friday	MW	Double Unders Sandbag G2OH	Time
Saturday	–	–	–
Sunday	M	Run	Task

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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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