Author Archives: cbroccoli

Week in Review for June 12 through June 18, 2017

By | |
Comments Off on Week in Review for June 12 through June 18, 2017

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Front Squat
Seated Press		 Task
Tuesday – – –
Wednesday WG Barbell Rows
L-Sit		 EMOM
Thursday W Snatch Task
Friday – – –
Saturday – – –
Sunday WG Deadlifts
Strict Toes to Bar
Box Jumps		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday WG Front Squat
Push Press
Sit Ups
Push Ups		 Task
Thursday WM Double Unders
Dumbbell Snatches		 Time
Friday M Run Task
Saturday – Kayak/Hike –
Sunday MG Thrusters
Pullups
Kettlebell Swings		 Time

T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

By | | , , , ,
Comments Off on T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

Not for time do five sets of

  • 5-6 x Strict Toes to Bar

Then do four sets of

  • 8 x Deadlifts @ 185lbs/84kg
  • Rest 30 seconds
  • 12 x Box Jumps
  • Rest 2 minutes

AMRAP in 6 minutes of

  • 3 x Thrusters @ 110lbs/50kg
  • 6 x Pullups
  • 12 x Kettlebell Swings

Results:  For the AMRAP did 4 rounds plus 13 reps.

Snatches two ways and Double Unders

By | | , , , ,
1 Comment

Not for time do 5 rounds of

  • 5 x Power Snatch

Another crossfit.com WOD…   For total reps in 12 minutes do the following.

  • 1 minute Double Unders
  • 1 minute Alternating Dumbbell Snatches @ 20kg
  • 2 minute Double Unders
  • 2 minute Alternating Dumbbell Snatches @ 20kg
  • 3 minute Double Unders
  • 3 minute Alternating Dumbbell Snatches @ 20kg

Results:  For the Power Snatch used 95lbs for all sets, just tried to build strength and maintain form.  For the AMRAP did 420 reps.

Barbell Rows and L-Sit, then Push Ups, Front Squats, Push Press and Situps

By | | , , , ,
1 Comment

Warm up with a 1k row.

EMOM for 10 minutes do the following.  Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.

  • Even minute – 8 x Bent Barbell Rows
  • Odd minute – 20 second L-Sit  accumulated

For time do 4 rounds of the following.  This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.

  • 30 x Push Ups
  • 20 x Front Squat @ 95lbs
  • 20 x Push Press @ 95lbs
  • 30 x Situps

Results: Used 95lbs for the barbell rows.  Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.