Medium Weights – Page 111 – Fitness Managed

Double Unders, T2B, S2OH, Burpees and Stepups

By cbroccoli | 22/04/2017 - 12:26 |23/04/2017 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G-M

For time do:

100 x Double Unders
50 x Toes to Bar
50 x S2OH @ 65lbs
50 x Step Ups per Leg @ 20kg Dumbbell per hand
50 x Burpees

Results: Finished in 17:09.

Strict Press, Sumo Deadlift Highpull and V-Ups

By cbroccoli | 10/04/2017 - 20:33 |10/04/2017 EMOM, Medium (< 15 min), Medium Weights, Singlet, W-G

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Not for time do

5 x Strict Press @ 65lb
4 x Strict Press @ 95lb
3 x Strict Press @ 115lb
3 x Strict Press @ 125lb
3 x Strict Press @ 135lb
1 x Strict Press @ 145lb
1 x Strict Press @ 145lb
1 x Strict Press @ 145lb
Max reps Push Press @ 135lb

Then every 2 minutes for 12 minutes (6 rounds) do

5 x Sumo Deadlift Highpull

Increase weight each round.

Then do 8 rounds of 10 minutes work / 20 minutes rest of

V-Up Hold (start flat on the floor, go up to a V-Up and hold for 10 seconds, rest 20 seconds)

Cash out with

30 x V-Ups

Results: For the Max reps Push Press only managed 6. For the highpull did 45/65/75/95/105/110lb(50kg).

Strict Press, Farmers Carry, Bent Rows and Goblet Squats

By cbroccoli | 01/04/2017 - 10:42 |14/01/2018 M-W, Medium Weights, Time Based, Very Long (>20 min)

Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:

Station 1: 8 – 12 x Strict Press @ 110lb/50kg
Station 2: 200ft/ 50m Farmers Carry @ 20kg each hand
Station 3: 8 – 10 x Bent Barbell Row @ 110lb/50kg
Station 4: 16 – 20 x Goblet Squats @ 24kg

Results: Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round

Back Squats then Cleans and Burpees

By cbroccoli | 30/03/2017 - 17:43 |30/03/2017 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

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Every 2 minutes, for 12 minutes (6 sets) do Back Squats for max unbroken reps in set 6:

Set 1 – 5 reps @ 115lbs
Set 2 – 4 reps @ 135lbs
Set 3 – 3 reps @ 165lbs
Set 4 – 2 reps @ 185lbs
Set 5 – 1 rep @ 205lbs
Set 6 – Max Unbroken Reps @ 185lbs (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Then for time do 21, 15 and 9 of:

Hang Squat Cleans @ 95 lbs
Bar-Facing Burpees Over the Barbell

Results: Max reps at 185lbs: 9 (maybe 10). Metcon in 10:50 (but Lisa disturbed me halfway through so is only a guess).

Crossfit Open WOD 17.5

By cbroccoli | 27/03/2017 - 18:49 |22/03/2021 Couplet, Long (< 20 min), M, Medium Weights, Task Based

For time do 10 rounds of:

9 x Thrusters @ 95lb/43kg
35 x Double Unders

Results: Finished in 18:57.

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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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