Category Archives: Medium (< 15 min)

< 15 minutes

Squat Cleans then Reverse Lunges, T2B and Push Press

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Over 10 minutes accumulate 2 minutes  L-Sit.  Break up as needed.

Every 3 minutes for 15 minutes

  • 1.1.1 Hang Squat Cleans

Then 4 rounds for time

  • 8 x Front Rack Reverse Lunges @ 95lbs
  • 8 x Toes to Bar
  • 8 x Push Press @ 95lbs

Results:  Cleans 105-115-120-125-130lbs. Metcon 6:28.

Strict Presses and Pullups the Thrusters and Row

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5 rounds of

  • 5 x Strict Press @ 75% of 1RM
  • Rest 30 seconds
  • 3-5 x Strict L-Sit Pullups
  • Rest 90 seconds

This part is inspired by the Crossfit Open WOD 19.1. I modified the row for my rower so that I could finish each round in around 60-90 seconds. AMRAP in 15 minutes

  • 19 x Sandbag Thrusters @ 30lbs (Should be 19 Wall Balls)
  • 9 Calorie Row (Should be 19 calories)

Results:  Used 105lbs for the Presses.  Metcon 5 rounds plus 25 reps (165 reps total) 

Back Squat then Snatches, OHS, Power Cleans, Row and DUs

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3 rounds of

  • 5 x Back Squat @ 75% of 1RM

AMRAP in 15 minutes (CF New England WOD from Feb 20, 2019)

  • 5 x Power Snatch @ 75lbs
  • 10 x Overhead Squat @ 75lbs
  • 15 x Hang Power Clean @ 75lbs
  • 20 Calorie Row
  • 50 x Double Unders

Results: Back Squat @ 185lbs.  Metcon 2 rounds plus 6 reps.  Impressed myself by doing all of the first round unbroken including the OHS. 

Cleans then Thrusters, Box Jumps, T2B and L-Sits

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3 rounds of

  • 5 x Hang Cleans
  • Rest 2 minutes

Then immediately following the last rest do 3 rounds of

  • 5 x Power Clean
  • Rest 2 minutes

Focus on slow, steady, touch and go reps.

Then AMRAP in 12 minutes of

  • 12 x Sandbag Thrusters with Sandbag on Shoulder, alternating shoulders with each rep
  • 12 x Box Jumps
  • 12 x Toes to Bar

Results:  Hang Cleans 95-105-115lbs.  Cleans 125-135-140lbs.  Failed on the 4th rep of the final round  so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.

Strict Press and DB Rows then KBS, TRX Atomic Rows and Row

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EMOM for 10 minutes (5 rounds of each) rotate through each station

  • Station 1 – 5 x Strict Press @ 110lbs/50kg
  • Station 2 – 5 x Dumbbell Rows @ 24kg Left Hand then Right Hand (10 total)

Then for time do 27-21-15-9 of

  • Kettlebell Swings
  • TRX Atomic Pushups

Then for time

  • Row 1 mile/1500m

Results:  First Metcon 7:32, Row 7:43.  Hmmm almost like I planned it that way :).