Category Archives: Medium Weights

Back Squat then DB Snatch, Burpees and DB Thrusters

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Started going to Crossfit Interlaken on Fridays when we have no plans to go anywhere. Today’s workout was…

5 rounds, increase weight per round for a 1RM…

  • 8-5-5-3-1 x Back Squat

Between each round 30 second Handstand Hold.

Then for time, the Ellen benchmark WOD.

  • 20 x Burpees
  • 20 x Alternating Dumbbell Snatches ( Rx is 21 but then one arm gets one extra Rep, so we modified)
  • 12 x Dumbbell Thrusters

Results: Got up to 105kg on the Back Squat. Used 17.5kg for Ellen (1 DB for the Snatch, 2 DBs for the Thruster) 11:45.

Bench Press, Kettlebell Swings and Muscle Ups

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Take 15 minutes to work up to a heavy

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 15 x Kettlebell Swings @ 32kg
  • 9 x Dumbbell Bench Press @ 20kg per hand
  • 3 x Seated Ring Muscle Up

Finisher, 2 rounds as fast as possible of

  • 15 x Dual Dumbbell Bent Rows @ 20kg per hand

Results: Bench 195lbs/89kg. Metcon 5 rounds plus 15 reps.

Front Squats then Row and Thrusters

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Inspired by a Repwerks workout on Instagram, 3 rounds

  • 1 x Pause Front Squat @ 60% 1 RM ( 3 second pause)
  • 6 x Front Squat

Then Crossfit WOD from Jan 2, for time, 21-18-15-12-9-6-3 of

  • Calorie Row
  • Dumbbell Thrusters @ 18kg per Hand

Results: Used 135lbs/60kg for the Front Squats. Metcon 15:07.

Pullups, Pike Lift and Front Levers then Burpee Pullups, Dumbbell Snatch and Front Squats

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Every 2 minutes for 10 minutes

  • 2 x Weighted Ring Pullups @ 10kg with False Grip

Then EMOM for 8 minutes alternate

  • Minute 1 – 5-10 x Pike Lift
  • Minute 2 – 15 second Tuck Front Lever

Then based on the ‘Supper Gripped’ WOD from wodwell, 5 rounds for time (original is AMRAP in 20)

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 20kg (5 per side)
  • 5 x Single Dumbbell Front Squat Left Hand
  • 5 x Single Dumbbell Front Squat Right Hand

Results: Metcon 11:21.

Handstand Work (again) then HPC, S2OH, Burpees and T2B

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Spend 15 minutes and work on Handstands

  • Accumulate 60 seconds Freestanding Handstand Hold
  • Frog Stand Press to Handstand (against door)

Then based on the Crossfit mainsite WOD from December 30, 4 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds..

  • 3 x Hang Power Clean @ 110lbs/50kg
  • 6 x Shoulder to Overhead @ 110lbs/50kg
  • 9 x Burpees
  • 12 x Toes to Bar

Results: Handstands went well, good press to handstand against the wall. Metcon 2 rounds/1 round plus 15 reps/1 round plus 14 reps/1 round plus 6 reps.