Category Archives: Medium Weights

Back Squats then Burpees, Goblet Squats, V-Ups and Step Ups

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for time 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Goblet Squats @ 24kg

Then for time 2-4-6-8-10-8-6-4-2 of

  • V-Ups
  • Alternating Step Ups with 2 x 14kg in Farmer Hold (r+l=2 reps)

Results: Back Squat 225lbs! Finally broke 100kg…new 3RM! Metcons 6:38 and 5:39.

Power Cleans then HSPU and Core Work

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Every 3 minutes for 12 minutes

  • 1.1.1.1.1 x Power Clean @ 80% of 1RM

Then every 3 minutes for 9 minutes

  • 10 x Touch and Go Power Cleans @ 50-60%

Then 3 rounds

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • Repeat the above for 3 sets
  • 5 x Handstand Pushups plus 10 second Handstand Hold

Results: Part 1 used 135lbs. Part 2 – 95lbs.

Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

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Every 3 minutes for 12 minutes

  • 8-10 x Deadlift @ 60-65% of 1RM

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 40 x Double Unders
  • 20 x Renegade Rows (total) @ 18k
  • 40 x Double Unders
  • 20 x Abmat Situps
  • 40 x Double Unders
  • 20 x Goblet Squats @ 24kg

Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.

Streetparking Atlas WOD

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This is a modified version of the Atlas WOD posted by Streeparking on Instagram.

6 rounds for time

  • 400m Row
  • 10 x Toes to Bar
  • 10 x Dumbbell/KB Atlas Lunge @ 14kg/30lbs per hand

1 Atlas Lunge = Reverse Lung L + Reverse Lunge R + Squat with DBs/KBs on shoulders.

Results: 26:49. Used Kettlebells in Front Rack.

Power Cleans then Crossfit Quarter Finals Test 21.5 (modified)

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Every 2 minutes for 10 minutes

  • 5 x Hang Power Clean

Then for time 9-6-3 of

  • Power Clean @ 90% from above
  • Burpee Box Jump Over

Results: Actually started to work on Snatches but they made my rotator cuff hurt so stopped that and switched to cleans. HPC 96-115-120-125-125lbs. Used 110lbs for the Metcon – 3:03.