Time Based – Page 59 – Fitness Managed

Deadlifts and Double Unders then Two Tabatas

By cbroccoli | 03/04/2019 - 19:53 |04/04/2019 Couplet, M-W, Medium (< 15 min), Medium Weights, Time Based

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AMRAP in 15 minutes

8 x Deadifts @ 1.1 x BW
50 x Double Unders

Then 2 standard 20/10, 4 minute tabatas, resting 2 minutes between

Tabata 1: Alternating Hollow Hold / Superman
Tabata 2: Russian Twist

Results: Metcon 8 rounds plus 4 reps.

Hang Squat Cleans then Pullups, Pushups and Squats

By cbroccoli | 30/03/2019 - 06:53 |04/07/2021 Body Weight, Long (< 20 min), Time Based, Triplet, W-G

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Every 3 minutes for 18 minutes

3 x Hang Squat Cleans

Then Strict Cindy; AMRAP in 20 minutes

5 x Strict Pullups
10 x Pushups
15 x Air Squats

Results: Cleans 115-125-135-145lbs. Metcon 14 rounds plus 15 reps (total 435 reps).

V-Ups, Bent Rows and Lunges

By cbroccoli | 26/03/2019 - 20:28 |28/03/2019 Body Weight, Medium (< 15 min), Time Based, Triplet, W-G

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Steet Parking WOD from March 25, 2018 on Instagram.

AMRAP in 15 minutes

8 x V-Ups
8 x Bent Rows
16 x Lunges

Results: 8 rounds plus 20 reps.

Front Squats then HSPU, Pullups and Pistols

By cbroccoli | 22/03/2019 - 07:00 |22/03/2019 Body Weight, G, Time Based, Triplet

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CF Invictus WOD from March 18.

Every 2 minutes for 10 minutes, Front Squats

5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 95%

Then AMRAP in 12 minutes of

3 x Handstand Pushups
6 x Strict Pullups
12 x Alternating Pistols

Results: Front Squat 120-140-160-185-200lbs. Metcon 3 rounds plus 16 reps.

Dumbbell Split Squats then Hang Cleans, Push Press, Squats and Burpees

By cbroccoli | 07/03/2019 - 11:28 |09/03/2019 Chipper, M-W, Medium (< 15 min), Medium Weights, Time Based

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Travelling WOD…

3 rounds

5 x Bulgarian Split Squat (back foot on bench each leg with 40lbs/18kg Dumbbell per hand

Then AMRAP in 12 minutes of

5 x Dumbbell Hang Clean @ 35lbs
5 x Dumbbell Push Press @ 35lbs
5 x Dumbbell Squat
5 x Burpees

Results: Metcon 8 rounds plus 16 reps.

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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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Category Archives: Time Based

Deadlifts and Double Unders then Two Tabatas

Hang Squat Cleans then Pullups, Pushups and Squats

V-Ups, Bent Rows and Lunges

Front Squats then HSPU, Pullups and Pistols

Dumbbell Split Squats then Hang Cleans, Push Press, Squats and Burpees

Variance Distribution

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Calendar

Latest Updates

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My Runs…

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