Medium Weights – Page 80 – Fitness Managed

Bear Complex V then Front Squats and Situps

By cbroccoli | 12/01/2020 - 12:50 |12/01/2020 Chipper, Medium Weights, Task Based, W

Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).

7 sets of the following series of movements:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Then 3 sets of

5 x Front Squat

Then 3 sets of

10 x Barbell Situps

Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.

Push Press, Pullups and Box Jumps

By cbroccoli | 09/01/2020 - 06:00 |10/01/2020 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G-M

This CF New England WOD fits well into the current cycle.

Take 15-20 minutes and work up to a heavy

3 x Push Jerk / Push Press

Then AMRAP in 15 minutes of

15 x Pullups
15 x Box Jumpovers
15 x Push Press @ 70% of first part

Results: Push Press 155lbs. Metcon 3 rounds plus 38 reps using 110lbs/50kg for the Push Press.

Glute Bridges and Knee Tucks then Deadlifts and Toes to Bar

By cbroccoli | 07/01/2020 - 19:32 |11/02/2020 Couplet, Medium (< 15 min), Medium Weights, Time Based, W-G

3 rounds

10 x Glute Bridges with feet on Fitness Ball/Medicine Ball
10 x TRX Knee Tucks

Every 2 minutes for 10 minutes

6-8 x Single Leg Deadlift per Leg @ 32kg

AMRAP in 12 minutes

3 x Deadlifts @ 185lbs
3 x Toes to Bar
6 x Deadlifts
6 x Toes to Bar
9 x Deadlifts
9 x Toes to Bar
etc. until time runs out

Results: Metcon 5 rounds plus 10 reps.

Presses and Burpees

By cbroccoli | 10/12/2019 - 07:05 |10/12/2019 Couplet, M-W, Medium Weights, Short (<5 min), Task Based

3 rounds of

3 x Strict Press

Start with an lightly loaded bar and work up to a moderate weight to start on the next part.

Then, based on the WOD Crossfit New England WOD from December 3.

5 rounds of, rest 2 minutes between rounds

1 x Push Press
2 x Push Jerk

Then for time 21-15-9 of

Push Press @ 95lbs
Burpees over the Barbell

Results: Strict Press 65-95-105. Press/Jerk complex 115-125-135-145-150lbs. Did full jerk on the last round. Metcon: 6:35.

Toes to Bar, Handstand Hold then Pushups, Pullups and KBS

By cbroccoli | 08/12/2019 - 09:39 |08/12/2019 Long (< 20 min), M-G, Medium Weights, Time Based, Triplet

I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.

Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)

Station 1 – 4 – 6 x Hanging Leg Raises (Straight or Bent knees)
Station 2 – 30 Second Handstand Hold
Station 3 – 6 x Single Leg Deadlift @ 32kg per Leg

Then, AMRAP in 20 minutes of

3 x Handstand Pushups
6 x Heavy Kettlebell Swings @ 32kg
9 x Pullups

Results: Metcon 12 rounds plus 10 reps.

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