Category Archives: Medium Weights

Ring Muscle Up Transitions then Power Cleans, Dips, Snatches and Row

By | | , , , ,
Comments Off on Ring Muscle Up Transitions then Power Cleans, Dips, Snatches and Row

Accumulate 10

  • Ring Muscle Up Transitions from L-Sit

AMRAP in 14 minutes of

  • 4 x Power Clean @ 110lbs/50kg
  • 6 x Ring Dips
  • 8 x Alternating Dumbbell Snatches @ 20kg (total 4 per side)
  • 12 x Calorie Row

Results: Metcon 5 rounds plus 21 reps.

Strict Press then Snatch, T2B, Burpees and Push Press

By | | , , , ,
Comments Off on Strict Press then Snatch, T2B, Burpees and Push Press

Strict Press

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then CFNE’s “I Love this Bar WOD”

AMRAP in 7 minutes

  • Max Reps Power Snatch @ 85lbs
  • Every minute stop and do 7 Toes to Bar

Rest 6 minutes then AMRAP in 7 minutes

  • Max Reps Burpees
  • Every minute stop and do 7 Push Press @ 85lbs

Results: Strict Press 100-115-125-135-145lbs/66kg. Metcon 23-43…wow real arm burner.

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

By | | , , , ,
Comments Off on Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

5 rounds

  • 8 x Front Squat @ 60%
  • Rrest 20 seconds
  • 8 x Wide Grip Pullup
  • Rest 2 minutes

Then 5 rounds for time

  • 10 x Hang Power Snatch @ 65lbs
  • 15 x Renegade Rows (r+l=1rep) @ 12kg
  • 20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
  • 25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.

Presses then DB Clean, DB Front Squats and Row

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Strict Press

Then with as few breaks as possible accumulate

  • 50 x Strict Press @ 45lbs

For max Calories, every 2 minutes for 16 minutes

  • 3 x Dumbbell Hang Power Clean
  • 3 x Dumbbell Front Squat
  • 2 x Dumbbell Hang Power Clean
  • 2 x Dumbbell Front Squat
  • 1 x Dumbbell Hang Power Clean
  • 1 x Dumbbell Front Squat
  • Row 30 seconds

Results: Strict Presses 95-115-125-135-135 (1 rep). Second part in 3 sets, 25-10-15. Metcon 10-10-9-9-9-10-10-10 calories, 77 total.