Category Archives: Medium Weights

TGUs then DB Snatches, Russian Twist and T2B

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3 rounds of

  • 3 x Turkish Getups

AMRAP in 12 minutes of:

  • 12 x Alternating Dumbbell Snatches @21kg (6 per hand)
  • 9 x Russian Twist @ 12kg
  • 6 x Burpee Toes to Bar

Results: Been a long time since I did TGUs so used some light weights and focused on form. This Instagram post was my inspiration. Used 12-14-14kg. Metcon 5 rounds plus 24 reps.

Cleans, Box Jumps and Plate Walks

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3 rounds of the following complex, starting with empty bar.

  • 3 x Hang Power Clean
  • 3 x Front Squat
  • 3 x Hang Squat Clean

Then take 15 minutes and work up to a heavy

  • 1 x Squat Clean

7 rounds for time ( 20 min time cap )

  • 7 x Squat Cleans
  • 7 x Box Jumps
  • 7 x Handstand Plate Walks

Results: Cleans 135-145-155-165-175lbs. Metcon 6 rounds plus 3 reps.

Glute Bridges and Knee Tucks then Cleans, Burpees and T2B

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4 rounds

  • 10 x Stability Ball Glut Bridge
  • 10 x Stability Ball Knee Tucks

Then 6 rounds of the following complex

Increase weight per round.

Then the Crossfit New England WOD from March 23.

AMRAP in 15 minutes of

  • 2 x Toes to Bar
  • 2 x Single Dumbbell Squat Clean (total 1 per hand) @ 18kg
  • 2 x Burpees
  • 4 x Toes to Bar
  • 4 x Single Dumbbell Squat Clean (total 2 per hand) @ 18kg
  • 4 x Burpees
  • 6 x Toes to Bar
  • etc.

Switch Dumbbells however you like, alternate or first half of reps on one hand second half of the reps on the other.

Results: Cleans 65-75-85-95-110-115lbs. Metcon 7 rounds plus 12 reps. Did half DB reps.on one hand before switching to the next.

HSPU and Pullups then Power Cleans and Dips

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5 rounds of

  • 10 x Alternating Single Leg Pike Lift from Paralleletts (5 per side)

Then another repeat WOD, this time from March 13, 2019.

5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results: Metcon – 10:08 (last time completed in 11:33).