Upper Body/Arms – Page 16 – Fitness Managed

KB Press and Wimdmills then MUs, Deadlifts and T2B

By cbroccoli | 20/03/2024 - 07:39 |24/03/2024 Long (< 20 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W-G

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5 rounds

10 x Alternating Kettlebell Press @ 14kg per hand (r+l=1 rep, holding both KB in rack position press one then then the other)
3 x Alternating Standing Windmills @ 14kg (r+l=1rep, put one KB down and do a windmill alternating sides)

For time

8 x Seated Ring Muscle Ups
16 x Deadlifts @ 220lbs/100kg
32 x Toes to Bar
16 x Deadlifts
8 x Seated Ring Muscle Ups

Results: Metcon 17:42. Most of the time was on the Muscle Ups.

HPC, Burpees and Dips

By cbroccoli | 19/03/2024 - 07:34 |24/03/2024 Medium (< 15 min), Medium Weights, Time Based, Triplet, Upper Body/Arms, W-G-M

3 rounds and work upt o a heavy

3 x Hang Power Clean

Crossfit WOD from 16. March… AMRAP in 12 minutes

2 x Ring Dips
2 x Buprees
5 x Hang Power Cleans @ 120lbs/55kg
4 x Ring Dips
4 x Burpees
5 x HPC
…etc adding 2 reps to the Dips and Burpees each round

Results: Got up to 61kg/135lbs HPC. Metcon 6 rounds plus 11 reps.

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

By cbroccoli | 13/03/2024 - 07:21 |14/04/2024 Medium (< 15 min), Medium Weights, Task Based, Time Based, Triplet, Upper Body/Arms, W-G

Every 2 minutes for 16 minutes (4 rounds of each)

Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

8 x Pullups
10 x Dumbbell Front Squats @ 16kg per Hand
12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

8 x Pullups
10 x Front Squats
12 x Pushups

Results: Metcon 3 rounds and 5:31.

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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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