Category Archives: Medium Weights

Kick Throughs, TRX Rows and Dips then Ellen

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3 rounds

Then E2MOM for 10 mintues (5 rounds)

  • 8-10 x TRX Rows
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds for time (Crossfit Ellen WOD)

  • 20 x Burpees
  • 21 x Alternating Dumbbell Snatch @ 16kg
  • 12 x Dumbbell Thrusters @ 16kg

Results: For the Kick through I used 20cm parallettes. Couldn’t quite get all 8 reps on the last round of the Rows and Dips. Metcon 11:48.

Pike Lifts, Barbell Rows and Dips then Power Clean, Thrusters and Pushups

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3 rounds of

  • 10 x Alternating Single Leg Pike Lift (5 per leg) – pause 1-2 seconds at top
  • 10 x Pike Lift Pulses

Every 2 minutes for 18 minutes

  • 8 x Barbell Rows
  • 8 x Dips

Then 3 rounds for time (inspired by Street Parking Artemis Vault WOD)

  • 15-10-5 x DB Power Clean plus 2 x Thrusters @ 16kg per hand
  • 30-20-10 x Pushups + Sandbag Pull Through

Results: Used 110lbs/50kg for the Rows. Metcon 12:20. Initially planned to do all rounds with 15/30 reps but after the first round decided to scale it down.

RFE Split Squats then BJs, DB Power Cleans and DB Push Presses

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EMOM for 10 minutes alternate the following (5 rounds on each leg)

  • Odd – 8 x TRX Rear Foot Elevated Split Squats Left @ 16kg per hand
  • Even – 8 x TRX RFE Split Squat Right @ 16kg per hand

Then the Randy Moss WOD from Atomic Crossfit…

AMRAP in 8 minutes of

  • 3-6-9-12… x Dumbbell Push Press @ 16kg per hand
  • 10 x Box Jumps

Rest 5 minutes then AMRAP in 8 minutes of

  • 10 x Dumbbell Hang Power Cleans @ 16kg
  • 3-6-9-12… x Box Jumps

Results: Metcon 6 rounds and 5 rounds plus 19 reps.

Front Squats then 30/10 Intervals

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Every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Front Squat

Then a full body interval workout from heatherblackfit Instagram.

Using a single dumbbell, 4 rounds of 30 seconds work / 10 seconds rest…

  • Renegade Rows Left
  • Renegade Rows Right
  • Reverse Lunge plus Thruster L
  • Reverse Lunge plus Thruster R
  • Dumbbell Snatch L
  • Dumbbell Snatch R
  • Russian Twist
  • Rest 1 minute

Results: For the Front Squat got up to 200lbs (new 3RM!). Used a 16kg Dumbbell for the intervals and was questioning the choice of 16kg after the second round but finished anyway. Only 8 reps of Russian Twists in last round.

Pullups and Pushups then Row, S2OH and Devil Press

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EMOM for 20 minutes

  • 2 x Weighted Ring Pullup
  • 3-5 x Weighted Pushup

Then AMRAP in 12 minutes

  • 21 Calorie Row
  • 15 x Dumbbell Strict Press @ 14kg
  • 9 x Devil Press @ 14kg

Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.