Medium Weights – Page 91 – Fitness Managed

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

By cbroccoli | 26/01/2019 - 09:00 |27/01/2019 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G

Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 80-85%
Set 4 – 5 reps @ 75-80%
Set 5 – 3 reps @ 80-85%
Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

4 x Handstand Pushups
8 x Hang Power Clean @ 95lbs
12 x Reverse Lungs with Bar in Front Rack @95lbs

Results: Back Squat 170-185-200-185-205-220lbs. Metcon 5 rounds plus 3 reps.

Clean and Jerk then DUs, Front Squats and T2B

By cbroccoli | 21/01/2019 - 07:10 |21/01/2019 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G-M

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Every 2 minutes for 16 minutes

1 x Squat Clean and Jerk (Push Press)

Then AMRAP in 8 minutes of

25 x Double Unders
8 x Front Squats @ 115lbs
8 x Toes to Bar

Results: For the C&J 115-120-125-130-135-140-145-150lbs. Metcon 4 rounds plus 37 reps.

Wodapalooza WOD “Double Vision”

By cbroccoli | 20/01/2019 - 20:04 |20/01/2019 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

This is the “Double Vision” WOD from Wodapalooza 2019.

For time do 15-12-9-12-15 of (time cap 12 minutes)

Double Dumbbell Snatch @ 14kg/31lbs in each hand
Burpee Box Jump Overs

Results: 11:43.

Lunges and Burpees

By cbroccoli | 15/01/2019 - 07:32 |19/01/2019 Couplet, M, Medium (< 15 min), Medium Weights, Task Based

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Street Parking WOD from December 11, 2018 posted on Instagram.

50 rounds for time, EMOM stop and do 4 x Burpees

1 x Reverse Lunge Left with 25lbs Dumbells
1 x Reverse Lunge Right with 25lbs Dumbells
1 x Dumbbell Thruster with 25lbs Dumbbells

Results: 15:21.

Power Clean then Row, Dumbbell Snatch

By cbroccoli | 11/01/2019 - 07:00 |11/01/2019 Medium Weights, Task Based, Triplet, W-G-M

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Take from CF Invictus WOD from Jan 8, 2019

Every 2 minutes for 20 minutes

2 x Power Clean

Then for time (10 minutes time cap)

1000m Row
30 x Alternating Dumbbell Snatches @ 21kg/46lbs
60 Foot Left Arm Overhead DB Walking Lunge
60 Foot Right Arm Overhead DB Walking Lunge

Results: Cleans – 115-120-125-130-135-140-145-150-165-170lbs. Since 170 is my old 1RM looks like I am ready for more, even though the second rep was almost a squat clean I had to go so low to catch the bar. Metcon 8:38, the 1k row took 4:14.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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