Category Archives: Medium Weights

Front Squats then Overhead Lunges, Situps and DUs

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Take 20 minutes and work up to a heavy

  • 3 x Front Squats

3 rounds for time

Results:  Front Squats 195lbs/88kg.  Metcon 11:27

Back Squats and Dumbbell S2OH then Snatches and Burpees

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Four rounds of

  • 6 x Back Squats
  • 8 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Rest 2 minutes

Then for time do 9 rounds of the following ladder

  • 10-8-6-4-2-4-6-8-10 x Dumbbell Snatch Total @ 21kg
  • 2-4-6-8-10-8-6-4-2 x Burpees

Results:  For the back squats 135-165-185-195.  For the metcon 7:34.

Cleans, Front Squats, Push Presses and Squat Cleans

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Perform 6 sets of the following complex, rest 2 – 3 minutes between sets.

  • 1 x Power Clean
  • 1 x Push Press/Jerk
  • 1 x Front Squat
  • 1 x Push Press/Jerk
  • 1 x Squat Clean
  • 1 x Push Press/Jerk
  • Rest 30 seconds
  • Repeat for a total of 3 rounds

Results: 65-80-95-115-125-130.