Medium (< 15 min) – Page 191 – Fitness Managed

Dumbell Snatches with a Russian Twist

By cbroccoli | 15/04/2014 - 06:01 |16/04/2014 Couplet, Medium (< 15 min), Medium Weights

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Weighted pull ups @ 15kg

3-3-3-3-3

Weighted dips @ 15kg

5-5-5-5-5

For time complete 5 rounds of:

10 Dumbbell snatches @ 21kg right hand
10 Dumbbell snatches @ 21kg left hand
10 Russian twists @ 12kg

French Throwdown 2014

By cbroccoli | 14/04/2014 - 13:33 |14/04/2014 Body Weight, Chipper, Medium (< 15 min), Medium Weights

Perform 7 rounds under a time cap of 14 minutes of the following:

7 Toes to bar
7 Hanging cleans @ 43kg
7 Burpees
7 Kettlebell swings @ 24kg

Forearms

By cbroccoli | 10/04/2014 - 05:48 |27/07/2014 Body Weight, Couplet, Light Weights, Medium (< 15 min), Task Based

For time complete one round of the following:

12 – 9 – 6 reps of

Dumbbell lunges @ 14kg per hand
Reverse rows

Rest 60 seconds

12 – 9 – 6 reps of

Sandbag squat cleans @ 25kg
Dips

Rest 60 seconds

12 – 9 – 6 reps of

Kettlebell swings @ 24kg
Toes to bar

Snatch, Pull, Push

By cbroccoli | 05/04/2014 - 16:38 |06/04/2014 Body Weight, Medium (< 15 min), Medium Weights, Time Based, Triplet

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Power snatch:

5-5-5 @30kg
5-5 @ 40kg

AMRAP in 12 minute of:

30kg Power snatch x 12 reps
Kipping Pull-ups x 10 reps
Handstand push ups x 8 reps

Weights Complex

By cbroccoli | 27/03/2014 - 06:51 |27/03/2014 Body Weight, Couplet, Medium (< 15 min), Task Based

1 -1-1-3-3

Body weight bench press

7 Rounds for Time of

5 x Weight complex (deadlift-hanging clean-front squat-strict press) @ 40kg
20 Situps

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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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