Format – Page 347 – Fitness Managed

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

2 Minute Circuits

By cbroccoli | 03/04/2014 - 06:34 |17/04/2014 Body Weight, Chipper, Light Weights, Time Based, Very Long (>20 min)

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Complete as many rounds and reps as possible in 2 minutes of:

Double Unders

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

10 Sandbag Thrusters @ 15kg
10 Burpees

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

10 Pullups (5 strict)
10 Pushups

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:

10 Toes to bar
10 Situps

Rest 60 seconds

Rotate through the circuit three times for max reps completed at each station.

Crossfit Games Workout 14.5

By cbroccoli | 30/03/2014 - 08:08 |05/04/2014 Couplet, Long (< 20 min), Medium Weights, Task Based

For time complete the following:

21 Thrusters
21 Burpees
18 Thrusters
18 Burpees
15 Thrusters
15 Burpees
12 Thrusters
12 Burpees
9 Thrusters
9 Burpees
6 Thrusters
6 Burpees
3 Thrusters
3 Burpees

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

Crossfit Games Workout 14.4

By cbroccoli | 23/03/2014 - 19:33 |23/03/2014 Chipper, Long (< 20 min), Medium Weights, Time Based

AMRAP in 14 Minutes of

Row 60 Calories
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Muscle ups

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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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