Light Weights – Page 9 – Fitness Managed

Strict Press then Sandbag Thrusters

By cbroccoli | 12/12/2023 - 07:01 |12/12/2023 Light Weights, M, Medium (< 15 min), Singlet, Task Based

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3 rounds of work up to a heavy

3 x Strict Press (start @ 80% of 1RM)

Then for time (Crossfit Benchmark WOD Karen)

150 x Sandbag Thrusters @ 20kg / Wall Balls @ 10kg

Results: Strict Press 140lbs/63kg. Metcon 8:32.

Back Squats then Bike and Goblet Squats

By cbroccoli | 08/12/2023 - 16:34 |08/12/2023 Couplet, EMOM, Light Weights, Long (< 20 min), M-W

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Mash up of a Rewerks strength routine and Crossfit metcon.

3 rounds of

10 x Tempo Back Squat @ 45% of 1RM (3-4 seconds descent/3-4 second ascent)

Then every 6 minutes for 18 minutes of

500-350-200m Bike
21-15-9 Goblet Squats @ 24kg

Results: Used 120lbs/55kg for the Back Squats. Time per round 4:15-4:40-5:07

Hang Power Snatch, Wall Balls and K2E

By cbroccoli | 28/11/2023 - 07:15 |29/11/2023 Light Weights, Long (< 20 min), Time Based, Triplet, W-G-M

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A WOD from the Crossfit main site on Instagram…. AMRAP in 18 minutes

10 x Hang Power Snatch @ 65lbs
10 x Wall Balls @ 10kg / Sandbag Thrusters @ 20kg
10 x Knees to Elbows

Results: 6 rounds plus 25 reps.

Deadlifts then Cleans, Lunge, Push Press and Situps

By cbroccoli | 22/11/2023 - 07:28 |22/11/2023 Couplet, Light Weights, Medium (< 15 min), Time Based, W-G

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4 rounds

3 x Deadlift @ 85% of 3RM

Then for total reps, one Tabata (8 rounds of 20 seconds work/10 seconds rest)

Deadlift @ Bodyweight

Then, the P-Party WOD posted by wodwell, AMRAP 12 of

4 x Power Clean + Lunge Left + Lunge Right + Push Press @ 75lbs/34kg
25 x Abmat Situps

Results: Used 255lbs/116kg for the Deadlifts, 155lbs/70kg for the Tabata… 49 reps. Metcon 5 rounds plus 15 reps… nice and easy.

Bike and Row

By cbroccoli | 12/11/2023 - 12:06 |12/11/2023 Couplet, Light Weights, M, Task Based, Very Long (>20 min)

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For time

Bike 4km
Row 2km
Bike 4km
Row 2km
Bike 4km

Results: 48:35.

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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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Category Archives: Light Weights

Strict Press then Sandbag Thrusters

Back Squats then Bike and Goblet Squats

Hang Power Snatch, Wall Balls and K2E

Deadlifts then Cleans, Lunge, Push Press and Situps

Bike and Row

Variance Distribution

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My Runs…

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