Category Archives: Medium (< 15 min)

< 15 minutes

Snatches and Box Jumps

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Every 2 minutes for 16 minutes

  • 1 x Snatch Liftoff
  • 1 x Hang Snatch
  • 1 x Power Snatch

EMOM for as long as you can complete the reps within the minute

  • Min 1 – 1 x Box Jump + 4 x Alternating Dumbbell Snatch (2 per Hand) @ 20kg
  • Min 2 – 2 x Box Jump + 4 x Alt. Dumbbell Snatch
  • Min 3 – 3 x Box Jump + 4 x Alt. Dumbbell Snatch
  • etc.

Results:  For the Snatches 65-75-80-95-100-100-100-100lbs.  Metcon finished 14 rounds plus 15 reps.

Deadlifts and T2B then Split Squats, Planks and Handstand Hold

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Three rounds for time of

  • 15 x Deadlifts @ 185lbs
  • 15 x Toes to Bar

Then 3 sets of

  • 4-5 x Alternating Split Squat @ 95lbs ( per leg )
  • Rest 60 seconds
  • 45 Second Side Plank Each Side
  • Rest 60 seconds
  • 45 Second Handstand Hold
  • Rest 60 seconds

Results:  Metcon in 9:50.  Forearms were the limiting factor…

Overhead Squats then Double Unders and Snatches

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Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 65lbs
  • 3 x @ 70lbs
  • 3 x @ 75lbs
  • 2 x @ 80lbs
  • 2 x @ 95lbs
  • 1 x @ 100lbs

Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):

  • 20 x Double Unders / 1 x Power Snatch @ 80lbs
  • 20 x Double Unders / 2 x Power Snatch
  • 20 x Double Unders / 3 x Power Snatch
  • etc. adding 1 Snatch per round until done

Results:  For the metcon finished 9 rounds plus 28 reps.

Core Work then Power Clean, Push Press and Burpees

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EMOM for 20 minutes (5 rounds) rotate through each of the following stations:

  • First Minute – 5 x Glute Bridge @ 110lbs
  • Second Minute – 10 x TRX Pike Press
  • Third Minute – 15 second L-Sit
  • Fourth Minute – 10 x Russian Twists

Then AMRAP in 10 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press @ 95lbs
  • 5 x Burpee over the Barbell

Results:  Did bent knee L-Sits.  Metcon 7 rounds plus 3 reps.