Light Weights – Page 47 – Fitness Managed

Snatches two ways and Double Unders

By cbroccoli | 15/06/2017 - 16:59 |15/06/2017 Couplet, Light Weights, M-W, Medium (< 15 min), Time Based

Not for time do 5 rounds of

5 x Power Snatch

Another crossfit.com WOD… For total reps in 12 minutes do the following.

1 minute Double Unders
1 minute Alternating Dumbbell Snatches @ 20kg
2 minute Double Unders
2 minute Alternating Dumbbell Snatches @ 20kg
3 minute Double Unders
3 minute Alternating Dumbbell Snatches @ 20kg

Results: For the Power Snatch used 95lbs for all sets, just tried to build strength and maintain form. For the AMRAP did 420 reps.

Bench Press and Rows then T2B, Thrusters and DUs

By cbroccoli | 10/06/2017 - 06:55 |11/06/2017 Light Weights, M-G, Short (<5 min), Time Based, Triplet

Not for time do 4 sets of

8 x Bench Press @ 165lbs (body weight)
12 x Dumbell Rows @ 20kg

Rest as needed between sets.

AMRAP in 6 minutes of

12 x Toes to Bar
12 x Thrusters with empty Bar
30 x Double Unders

Results: For the metcon 3 Rounds plus 8 reps.

Strict Press then Regional Workout Event #3 (modified)

By cbroccoli | 29/05/2017 - 15:17 |29/05/2017 Chipper, Light Weights, M-G, Medium (< 15 min), Task Based

Not for time do the following resting as needed between sets:

5 x Strict Press @ 65lbs
5 x Strict Press @ 95lbs
5 x Strict Press @ 115lbs
3 x Strict Press @ 125lbs
2 x Strict Press @ 135lbs
1 x Strict Press @ 145lbs
1 x Strict Press @ 150lbs/68kg

Then my version of event #3. For time do

50ft Single Dumbbell Overhead Walking Lunge @ 18kg
100 x Double Unders
25 x Dumbbell Thrusters @ 10kg
25 x Pullups
25 x Dumbbell Thrusters
100 x Double Unders
50ft Single Dumbbell Overhead Walking Lunge @ 18kg

Results: For the metcon, 10:55

Run, Double Unders, Push Press and Squat Cleans

By cbroccoli | 16/05/2017 - 15:34 |16/05/2017 Chipper, EMOM, Light Weights, Medium (< 15 min), W-G-M

Found this from a post on Facebook showing Dan Bailey doing a WOD which looked like fun ;-). For max reps at each station do 3 rounds of:

Minute 0:00 to 2:00 – Run 400m then Double Unders
Minute 2:00 to 3:00 – Dumbbell Push Press @ 12kg per hand
Minute 3:00 to 4:00 – Pullups
Minute 4:00 to 5:00 – Dumbbell Hanging Squat Clean @ 12kg per hand

Rest 5 minutes between rounds.

Results: 70/90/100 reps. In round one took too long to walk inside, so did not have time to do any double unders. Rounds two and three are approximate since I lost track of counting a couple of times. Could have gone heavier with the dumbbells but still was hard.

Deadlifts and KBS then Row, Rev Lunges and Pullups

By cbroccoli | 10/05/2017 - 15:54 |10/05/2017 Light Weights, M-G, Short (<5 min), Task Based, Triplet

For total Kettlebell Swings do the following (inspired by another Invictus workout):

15 x Deadlifts @ 165lbs
Rest 15-20 seconds
Max Unbroken Reps Kettlebell Swings
Rest 2 minutes
10 x Deadlifts @ 185lbs
Rest 15-20 seconds
Max Unbroken Reps Kettlebell Swings
Rest 2 minutes
5 x Deadlift @ 205lbs
Rest 15-20 seconds
Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

150m Row
20 x Overhead Reverse Lunges with 20kg plate
10 x Pullups
Rest 2 minutes between sets.

Results: 40/30/20 kettlebell swings for the first part. 1:57/2:03/2:07 for the second part.

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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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