Category Archives: Medium Weights

Deadlifts and DB Presses then KBS, Pull Throughs and Situps

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Today’s workout a Crossfit Interlaken…

5 rounds

  • 3 x Deadlift (increase weight)
  • 5 x Seated Dumbbell Press @ 17.5kg
  • 10 x Paloff Press per side

Then AMRAP in 12 minutes

  • 20 x American Kettlebell Swings @ 24kg
  • 12 x Kettlebell Pull Through @ 20kg
  • 12 x Abmat Situps

Results: Deadlift 130kg. Metcon 5 rounds.

DB Press and TRX Rows then Snatches, C&Js and Box Jumps

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15 minutes and work on Handstands.

Then 5 rounds of

  • 8 x Seated Dumbbell Press @ 16kg per hand
  • 8 x TRX Reverse Rows

Solo version of the CF New England WOD from March 30.

For time, with 1:1 work/rest ratio…

  • 20 x Power Snatch @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 20 x Clean and Jerk @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Power Snatch @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Clean and Jerk @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Power Snatch @ 95lbs/43kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Clean and Jerk @ 95lbs/43kg
  • 10 Box Jumps

Results: Metcon 30:52.

Power Cleans and Front Squats then Deadlifts and Burpees

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5 rounds increasing weight per round

  • 1.1.1 x Power Cleans (pause and reset between reps)
  • 6 x Front Squat with same weight after each set of Power Cleans

Then 2 rounds of

  • 20 x Alternating Goblet Reverse Lunge @24kg (total, 10 per leg)

Then for time 21-15-9 (half the Donnie Hero WOD)

  • Deadlifts @ same as final PC weight above (Rx is 100kg)
  • Burpees

Results: 95-125-135-145-155lbs/70kg. Metcon 6:57.

Bench Press and Pushups then Situps, KB Swings and Row

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4 rounds of

  • 4 x Bench Press @ 90-95% of 3RM

Then 2 rounds of

  • 10 x Single TRX Pushups Left (one hand on TRX other hand on floor, TRX about a hand’s length from floor)
  • 10 x Single TRX Pushups Right

Then 3 rounds for time of

  • 30 x Abmat Situps
  • 30 x Kettlebell Swings @ 32kg
  • 30 Cal Row

Results: Used 185lbs/84kg for the Bench Press. Metcon 16:42.

Squats and Pullups then Row, Step Ups and Pushups

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4 rounds

  • 3 x Front Squat @ 85% of 1RM
  • 6 x Back Squat @ same weight as above
  • 10 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • Row 500m
  • 10 x Dumbbell Box Step Ups @ 16kg per hand (r+l=1 rep)
  • 15 x Pushups

Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.