Movement Class – Page 340 – Fitness Managed

Sunday Workout 14.12.2014

By cbroccoli | 14/12/2014 - 19:11 |04/09/2015 Light Weights, M-G, Medium (< 15 min), Task Based, Triplet, W

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Deadlifts

5-5-5-5-5 @ 90kg

For time perform the following:

15-12-9-6-3 Thrusters @33kg
15-12-9-6-3 Pullups
50-40-30-20-10 Double Unders

Saturday Workout 13.12.2014

By cbroccoli | 13/12/2014 - 19:32 |04/09/2015 Light Weights, M, Medium (< 15 min), Time Based, Triplet, W-G

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AMRAP for 8 minutes:

5 x Cleans @ 50kg
9 x Air Squats
6 x Toes to Bar

Then AMRAP for 8 minutes:

Row 250m
20 Reverse Lunges @ 20kg
20 Situps

Superturk then an AMRAP

By cbroccoli | 09/12/2014 - 05:34 |04/09/2015 Light Weights, M-G, Medium (< 15 min), Time Based, Triplet

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Not for time 3 rounds of:

3 x Turkish Getups @ 16kg
10 x Superman Rocks

Then AMRAP in 10 minutes of (inspired by Crossfit Invictus WOD from 8. December):

5 x Toes to bar
10 x Sandbag Thrusters @ 15kg
15 x Pushups

Result: No problems with the TGUs. Next time 18kg. AMRAP: 6 rounds. I originally planned for the pushups in the AMRAP to be TRX Pushups (CFI calls for Ring Dips) but they were too hard and so I had to switch to normal pushups. Something new to work on. Even dips would have been challenging after the TGUs and Thrusters.

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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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