Category Archives: Heavy Weights

Pullups then Deadlifts, HPC, Push Press and Row

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6 rounds, rest exactly one minute between rounds

  • 5 x Strict Pullups
  • 3 x Strict Pullups @ 10kg
  • 1 x Strict Pullup @ 20kg
  • 1 x Strict Pullup @ 20kg
  • 3 x Strict Pullups @ 10kg
  • 5 x Strict Pullups

Then inspired by the CF New England WOD from January 4…

5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds

  • 12 x Deadlifts @ 125lbs
  • 9 x Hang Power Cleans
  • 6 x Push Press
  • Max Calorie Row

Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.

Overhead Lunges, DB Cleans, DB Presses and Burpees

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Streetparking’s WOD from 16 December…

For time to complete all 3 parts…

  • 100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or walking Lunges if you have the space) @ 18kg (total, 50 per leg)

Immediately followed by 10 rounds of

  • 8 x DB Power Cleans @ 18kg
  • 6 x DB Push Jerks @ 18kg
  • 4 x Burpees

Immediately followed by

  • 100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or 100m walking Lunges if you have the space) @ 18kg

Results: 29:54. Was shooting for under 30 so just barely made it. Super hard!

Clean and Press then KB Swings, KB Goblet Cleans and Row

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The Crossfit New England WOD from Nov 9.

5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets

  • 1.1.1.1.1 x Squat Clean and Press @ 85lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 95lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 115lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 125lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 130lbs

Then every 3 minutes for 15 minutes

  • 5 x Deadstop Kettlebell Swings @ 32kg
  • 5 x Kettlebell Goblet Cleans and Twist @ 32kg (twist left then right)
  • Row 250m

For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.

Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.

OLY Power Complex then Row

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CF Mainsite WOD from 18. Oct… for time

  • 9 x Deadlifts @ 245lbs/110kg
  • 15 x Front Squats @ 155lbs/70kg
  • 21 x Power Clean and Press @ 125lbs/57kg

Guidance on this WOD was to pick weights so that you can do the Deadlifts unbroken, Front Squats in less than 3 sets and the C&P in under 4 minutes.

Then finisher… AMRAP in 8 minutes of 30 seconds on/30 seconds off of

  • Row for Calories

Results: Metcon 14:33, including time to change weight. Deadlifts unbroken, Front Squats 2 rounds (8/7), C&P 8 minutes :(. Finisher 74 cal.

Strict Presses then Power Cleans, Bike and Dips

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8 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1-1 x Strict Press

Then 3 rounds of

  • Max Unbroken Strict Press @ 80% of above 1RM
  • Rest 2 minutes between sets

Then for time

  • 9-6-3 x Power Cleans @ 135lbs
  • 400m Bike
  • 15-12-9 x Dips
  • 400m Bike

Results: Strict Press 80-95-115-125-135-145-155-150lbs/68kg. Used 120lbs for the second part 6-5-4. Metcon 11:25