Category Archives: Medium Weights

Weighted Pullups and Pushups then Death by Thrusters

By | | , ,
1 Comment

Every 2 minutes 10 minutes do:

  • 3 x Weighted Pullup @ 15kg
  • 5 x Plate Pushups

Not for time do 3 rounds of 5  Thursters, starting with an empty bar and increasing weight to your working weight for the next part.

With a continuously running clock do “Death by Thrusters”:

  • 1 x Thruster the first minute
  • 2 x Thrusters the second minute
  • 3 x Thrusters the third minute
  • etc. until you cannot complete the required number of reps in the given minute

Results:  For the warm up started with the empty bar and then did 5 x 65lbs and 5 x 95lbs.  Then for the metcon used 95lbs/43kg.  Completed 9 rounds plus 7 reps (52 reps total).

Clean Complexes

By | | , , , ,
1 Comment

Perform the following 4 set clean complex, try to do unbroken but break if needed.  Rest between sets:

  1. 3 x High Hang Clean (hips) / 3 x Hang Clean (below the knee) / 3 x Power Clean @ 95lbs/43kg
  2. 3 x High Hang Clean / 3 x Hang Clean / 3 x Power Clean @ 115lbs/52kg
  3. 3 x Hang  Clean / 3 x Power Clean @ 135lbs/61kg
  4. 3 x Power Clean @ 155lbs/70kg

AMRAP in 4 minutes of:

  • 10 x Power Cleans @ 115lbs
  • 20 x Pullups

Results:  For the AMRAP, 1 round plus 13 reps.

Presses then Cleans, Burpees, Run and S2OH

By | | , , , ,
1 Comment

Work up to a heavy tripple on Strict Press.  Add weight each round until you cannot do 3 unbroken.

  • 3 x Strict Press

For time (taken from Crossfit Invictus with slight modification):

  • 5 Shoulder to Overhead (95 lbs)
  • 10 Power Cleans (95 lbs)
  • 15 Burpees Over the Barbell
  • 200 Meter Run
  • 15 Burpees Over the Barbell
  • 10 Power Cleans
  • 5 Shoulder to Overhead

Results: Best I could do on the strict press was 3 x 125lbs/ 56kg.  For the Metcon did 5:26.

Cleans and Handstand Pushups then Row, Ring Dips and Front Squats

By | | , , , ,
Comments Off on Cleans and Handstand Pushups then Row, Ring Dips and Front Squats

Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Cleans @ 135lbs/60kg, rest for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Handstand Pushups

For time do two rounds of:

  • Row 500 Meters
  • 30 x Ring Dips
  • 20 x Front Squats @ 135lbs/60kg

Rest 4 minutes between sets.

Results:  For HSPU did 13-10-10-7-6.  For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time.  So ended up doing 38 reps in the first round and then 28 reps in the second round.

Thrusters and Situps

By | | , , , ,
1 Comment

After a warmup, do two rounds of the following resting and working on mobility between rounds:

  • 8 x Front Squats @95lbs
  • 8 x Strict Press @ 95lbs

Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:

  • 5-5-5-3-3-3

Then do AMRAP in 12 minutes of:

  • 7 x Thrusters @ 70% of max weight from above
  • 14 x GHD Situps (or weighted situps)

Results:  Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters