Category Archives: Medium Weights

Only Thrusters and a mini-Fran

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Just read an article from Breaking Muscle on how to improve Fran times, so decided to work on Thrusters to practice form since that is really a weakness.

Part A:  Do 5 rounds of the following:

Part B:  Then EMOM for 20 minutes do the following:

  • 5 x Thrusters @ 30kg

Part C:  Then without resting on minute 20 start the following for time:

  • 12 x Thrusters @ 30kg
  • 9 x Strict Pullups
  • 9 x Thrusters @ 30kg
  • 6 x Strict Pullups
  • 6 x Thrusters @ 30kg
  • 3 x Strict Pullups

Results:  For part B, since 1 minute is long and 30kg is not very heavy, took my time and did the thrusters nice and slow concentrating on different things like wrist transition from rack postion to press position, elbows up, timing going up, timing going down, etc.  Part C took 3:30 or so.

HR During Parts B & C

HR During Parts B & C

Crossfit Games 15.4 Workout

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The Rx WOD was AMRAP in 8 minutes of:

  • 3 x Handstand Pushups
  • 3 x Cleans
  • 6 x Handstand Pushups
  • 3 x Cleans
  • 9 x Handstand Pushups
  • 3 x Cleans
  • 12 x Handstand Pushups
  • 6 x Cleans
  • 15 x Handstand Pushups
  • 6 x Cleans
  • etc.

The Rx Weight was 185 lbs, but since my 1RM is 68kg (155lbs) chose to use 115lbs (53kg).

Result:  166 reps.  (up to the round of 15 handstands and 6 cleans)

Handstand Work then Bench Press with Dips and Deadlifts

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Part A:  Perform 5 rounds of:

  • Wall Walk to 15 second Handstand Hold (belly to the wall)
  • Rest 1 minute

Part B:  Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:

Bench Press @ 70kg

Part C:  For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of

  • Dips
  • Deadlifts @ 65kg

Result:  For part C:  6:53

Crossfit Open 15.2

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For as long as it is possible to complete all reps within the time perform the following:

From 0:00-3:00, 2 rounds of:

  • 6 x Overhead squats (65 / 45 lb.)
    6 x Pull ups

From 3:00-6:00, 2 rounds of:

  • 8 x overhead squats (65 / 45 lb.)
    8 x Pull ups

From 6:00-9:00, 2 rounds of:

  • 10 x Overhead squats (65 / 45 lb.)
    10 x Pull ups

Etc… following same pattern

Results:  C:  81 reps.  J: 93 reps.

Pistols and Turkish Getups then Sumo DL Highpull, Thrusters and Kettlebell Swings

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Not for time perform 3 rounds of:

  • 5 x Pistol Squats each leg
  • 2 x Turkish Getups each side @ 18kg

For time perform 7 rounds of:

  • 10 x SDHP @ 43kg
  • 10 x Sandbag Thrusters @ 15kg
  • 10 x Kettlebell Swings @ 24kg

Results:  Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-).  For the Metcon:  19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot.  Had to break into two sets of 5 after the 3rd round.

Heart Rate during Metcon

Heart Rate during Metcon