Category Archives: Heavy Weights

Presses then Row and Dumbbell Clean and Jerk

By | | , , , ,
Comments Off on Presses then Row and Dumbbell Clean and Jerk

Based on the Crossfit Invictus WOD from July 23, 2019.

E2M for 6 minutes

  • 3 x Strict Press

E2M for 6 minutes

  • 2 x Push Press

E2M for 8 minutes

  • 1 x Split Jerk

Then E5M for 15 minutes

  • Row 500m
  • 20 x Single Arm Dumbbell Hang Clean and Jerk (10 per Arm) @ 20kg

Results:  Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs.  Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).

TGUs, Cleans and Glute Bridges

By | | , , , ,
Comments Off on TGUs, Cleans and Glute Bridges

Not for time, 3 rounds of

2 x Turkish Getups per Side

Then every 2 minutes for 15 minutes, Hang Power Cleans

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

Then every 2 minutes for 15 minutes (5 rounds), work up to a heavy

  • 1 x Power Cleans

Then not for time 3 rounds of

  • 5 x Glute Bridges

Results: TGUs 14-16-18kg.  HPCs  80-95-105-115-130lbs.  PC 135-145-150-165-175lbs (new 1RM). 

Crossfit Open WOD 19.2 (scaled)

By | | , , , ,
Comments Off on Crossfit Open WOD 19.2 (scaled)

Since the Rx weight is too high, decided to use the scaled weight which is right around my max.

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 15 x Squat Cleans @ 95 lb.
  • 25 x Toes to Bar
  • 50 x Double Unders
  • 13 x Squat Cleans @ 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 11 Squat Cleans @ 135 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 9 Squat Cleans @ 155 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 7 x Squat Cleans @ 185 lb.

Stop at 20 minutes.

Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set).  Continued anyway as if it was an AMRAP in 20 minutes  to get a good workout today and finished with 3 rounds plus 8 reps.

Snatch Complex and Overhead Squats

By | | , , ,
Comments Off on Snatch Complex and Overhead Squats

Five rounds of

  • 2 x Hang Power Snatch
  • 2 x Power Snatch

Five rounds of

  • 1 x Pause Overhead Squats with 4 second hold at bottom

Then do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 55lbs
  • 3 x @ 65lbs
  • 2 x @ 75lbs
  • 2 x @ 80lbs
  • 1 x @ 95lbs
  • 1 x @ 100lbs
  • 3 x @ 95lbs

Results:  Snatches 65-75-95-105-110lbs.  Used empty bar for the Pause Squats.   OHS as shown above.

Dumbbell Press then DB Deadlift, DB Front Squat and HSPU

By | | , , , ,
Comments Off on Dumbbell Press then DB Deadlift, DB Front Squat and HSPU

3 rounds

  • 5 x Seated Dumbbell Press

Increase weight per round, rest as needed.

This next part is mostly a repeat of a WOD from 2017.

5 rounds for time

  • 10 x Dumbbell Deadlift @ 20kg
  • 10 x Dumbbell Front Squats @ 20kg
  • 10 x Handstand Pushups

Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).