Category Archives: Medium Weights

Crossfit Open WOD 17.1

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For time (time cap of 20 minutes) do:

  • 10 x Dumbbell snatches @ 50lbs/22.5kg
  • 15 x Burpee box jump-overs
  • 20 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 30 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 40 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 50 x Dumbbell snatches
  • 15 x Burpee box jump-overs

Results:  My dumbbell only goes to 21kg so had to use that.  Finished in 19:55.  The Box I used for the box jump overs is shown below…

Box

Clean, Squat and Strict Press Complex then Clusters

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Take 20 minutes or so to do 5 sets of the following complex:

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

Increase weight each set to the working weight for the next part.

Then, every 3 minutes for 15 minutes (5 sets) do the following:

  • Set1 – 3 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set2 – 4 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set3 – 5 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set4 – 6 x Clusters (Squat Clean Thruster) @ 80% weight from above
  • Set5 – 7 x Clusters (Squat Clean Thruster) @ 80% weight from above

Results:  Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.

Classic Clean, Press, Burpee Workout

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AMRAP in 20 minutes of:

  • 5 x Power Clean @ 43kg
  • 5 x Push Press @ 43kg
  • 5 x Burpees

Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before.  This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

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Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.

Snatch Complex followed by Double Unders, Pullups and G2OH

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Not for time, resting as needed, do 6 rounds of the following, increase weight per round

  • 2 x High Hang Snatch (above the knee)
  • 2 x Hang Snatch (below the knee)
  • 2 x Power Snatch (from the floor)

Then, also not for time and resting as needed between rounds, do 3 rounds of:

  • 3 x Power Snatch increasing weight per round

Finally do AMRAP in 12 minutes of (taken from CF Invictus):

  • 40 x Double Unders
  • 20 x Pullups
  • 10 x Ground to Overhead

Results:  For the first part started with an empty bar then did, 65, 75, 80, 95, 95lbs.  For the second part did 95, 105 and 115lbs. For the AMRAP did 3 rounds plus 50 reps with snatches @ 80lbs/36kg for the G2OH.