Category Archives: Heavy Weights

Weekend Workout 14.9.2014

By | | , , , ,
Comments Off on Weekend Workout 14.9.2014

Back Squats

5-5-5-5-5 @ 70kg

For time complete the following:

  • 5 x Deadlifts @ 100kg
  • 9 x Wall Balls @ 10kg
  • 9 x Box Jumps
  • 9 x Toes to Bar
  • 5 x Deadlifts
  • 12 x Wall Balls
  • 12 x Box Jumps
  • 12 x Toes to Bar
  • 5 x Deadlifts
  • 15 x Wall Balls
  • 15 x Box Jumps
  • 15 x Toes to Bar
  • 5 x Deadlifts
  • 12 x Wall Balls
  • 12 x Box Jumps
  • 12 x Toes to Bar
  • 5 x Deadlifts
  • 9 x Wall Balls
  • 9 x Box Jumps
  • 9 x Toes to Bar

Crossfit Team Series 2014 Event 4

By | | , , , , ,
Comments Off on Crossfit Team Series 2014 Event 4

Deadlift

  • 5 @ 50kg
  • 5 @ 70kb
  • 5 @ 90kg
  • 3-3-3 @ 110kg

Event 4 of the team series was for each member of the team to complete the following for time:

  • 30-calorie Row
  • 30 Burpees
  • 30 Hang Cleans @ 48kg (scaled weight)

Result: Achieved a new PR for Deadlifts 110kg (242lbs).  For the Team Series Event it took about 8 minutes which was in line with the times I saw to not too bad.

Barbell Complex Cleans-Front Squat-Push Press

By | | , , ,
Comments Off on Barbell Complex Cleans-Front Squat-Push Press

Perform 5 rounds, each with 3 sets  of the following, increasing weight each round.  As with the Bear Complex, rest as needed between rounds.

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Press

The above is one set, so 3 sets is a total of 9 reps of each exercise.  The max weight is the last round that can be performed unbroken.

Result:  30-35-40-45-50kg  Last unbroken round was at 45kg.  In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking.  Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.

Thrusters/Pullups plus Cleans/T2B Killer Metcon

By | | , , , , ,
1 Comment

Push press

3-3-3-3-3-3 @ 50Kg

For time perform 8 rounds of each of the following couplets for a total of 16 rounds.   Rest between couplets for a few minutes.

  • 10 Sandbag Thrusters @ 15kg
  • 5 Strict Pullups

then

  • 10 Sandbag Squat Cleans @ 15kg
  • 5 Toes to bar

As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.

Keeping both at 10 will keep the overall time in a more reasonable range.