Category Archives: Medium Weights

Wall Walks then Cleans and Presses then Pullups, Dips and Squats

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Not for time, do 5 Wall Walks.  At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):

Every 2 minutes on the minute for 8 rounds do:

  • 5 x Hanging Cleans
  • 5 x Strict Press

Then AMRAP in 16 minutes of:

  • 9 x Kettlebell Front Squats @ 24kg
  • 7 x Dips
  • 5 x Strict Pullups

Results:  Fro the cleans and presses used the following wights:  43, 45, 45, 45, 48, 48, 48.  For the last two sets, I had to do some push presses for the last couple of reps to get the bar up.    For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.

 

Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.

Turkish Getups with Grace (scaled)

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Not for time (take as much time as needed) do 3 rounds of:

3 x Turkish Getups @ 18kg per side

Then for time do:

30 x Clean and Jerk @ 43kg (95lbs)

Result:  Turkish Getups were good at 18kg!  Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53.  HR max=172 / ave=157.

hr_graph_08012015

HR Graph

Weighted Dips and Pullups plus a Metcon

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EMOM alternate:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 25kg

Then perform as many rounds and reps as possible in 14 minutes of:

  • 7 x Dumbell Snatch @ 21kg Left Hand
  • 7 x Burpees
  • 7 x Dumbell Snatch @ 21kg Right Hand
  • 7 x V-Ups

Results: For the metcon part completed exactly 7 rounds.  V-Ups were not pretty but manageable.

Front Squats with Lunges, Russian Twists and Dips

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Not for time do 5 sets of:

  • 5 x Front Squats @ 50kg

For time perform 21-18-15-12-9-6-3 of:

  • Weighted Lunges @ 20kg per hand
  • Russian Twist @ 10kg
  • Dips

Results:  Metcon:  16:04.  HR max = 173 / ave = 156.  Really good hard metcon part.  Front Squats were also really good, video showed elbows up, back straight.

hr_graph_04012015

HR Graph During Metcon