Category Archives: Medium (< 15 min)

< 15 minutes

Handstands then Snatches and a Row Tabata Finisher

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Take 15-20 minutes and work on Handsatands.

Then the Crossfit WOD from May 3…

EMOM for 5 minutes with empty bar

  • 1 x Snatch Pull
  • 1 x Hang Power Snatch
  • 1 x Overhead Squat

Then EMOM for 5 minutes @ 30kg

  • 1 x Snatch Pull
  • 1 x Low Hang Power Snatch
  • 1 x Overhead Squat

Then EMOM for 10 minutes @ 30kg

  • 1 x Snatch Pull
  • 1 x Power Snatch

Then for total distance, two rounds of Tabatas, 4 minutes of 20 second work/10 second rest, rest 2 minutes between rounds

  • Row

Results: Row 1589m.

Hip Thrusts and RDLs then a KB Complex

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5 rounds work up to a heavier than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 10 x Romainian Deadlifts @ 165lbs/75kg (5kg heavier than last time)

Then using a single Kettlebell, EMOM for 12 minutes (4 rounds of each), complete all reps with KB in one hand then switch to the other.

  • Station 1 – 6 x Kickstand Deadlift plus Row per Arm @ 24kg (12 reps total)
  • Station 2 – 8 x Kettelbell Swing plus Squat Swing @ 24kg
  • Station 3 – 10 x Weighted Straight Leg Situp @ 16kg

Results: Hip Thrusts 155-165-175-185-200/91kg.

Back Squats and Ring Rows the Power Cleans and BBJ

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Friday WOD at CF Interlaken…

5 rounds

  • 12 x Back Squat @ 60% of 1RM
  • 15 x Ring Rows
  • 20 second L-Sit
  • Rest 1 minute

Then 5 rounds for time

  • 6 x Power Clean @ 40kg
  • 10 x Burpee Box Jumps

Results: Used 70kg for the Back Squat. Partner WOD so didn’t really time it…around 11 minutes together.