Category Archives: Medium Weights

Overhead Squats then Double Unders and Snatches

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Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 65lbs
  • 3 x @ 70lbs
  • 3 x @ 75lbs
  • 2 x @ 80lbs
  • 2 x @ 95lbs
  • 1 x @ 100lbs

Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):

  • 20 x Double Unders / 1 x Power Snatch @ 80lbs
  • 20 x Double Unders / 2 x Power Snatch
  • 20 x Double Unders / 3 x Power Snatch
  • etc. adding 1 Snatch per round until done

Results:  For the metcon finished 9 rounds plus 28 reps.

Core Work then Power Clean, Push Press and Burpees

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EMOM for 20 minutes (5 rounds) rotate through each of the following stations:

  • First Minute – 5 x Glute Bridge @ 110lbs
  • Second Minute – 10 x TRX Pike Press
  • Third Minute – 15 second L-Sit
  • Fourth Minute – 10 x Russian Twists

Then AMRAP in 10 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press @ 95lbs
  • 5 x Burpee over the Barbell

Results:  Did bent knee L-Sits.  Metcon 7 rounds plus 3 reps. 

Cleans and T2B

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Inspired by the CF Invictus WOD from October 30, 2018. 

EMOM for 5 minutes

  • 1 x Hang Clean @ 110lbs
  • 1 x Front Squat @ 110lbs

Rest 1 minute, then EMOM for 6 minutes

  • 1 x Hang Clean @ 120lbs
  • 1 x Front Squat @ 120lbs

Rest 1 minute then EMOM for 6 minutes

  • 1 x Squat Clean @ 135lbs

Then for time do 5 rounds of

  • 10 x Hang Squat Clean @ 110lbs
  • 10 x Toes to Bar

Results: For the first part just set the EMOM timer to 19 minutes.  For the Metcon 15:44.  Really  a killer on the forearms. 

Front Squats then Man Makers, Toes to Bar and DUs

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Every  2 minutes for 14 minutes (7 sets) do Front Squats

  • 5 reps @ 135lbs
  • 4 reps @ 150lbs
  • 3 reps @ 160lbs
  • 2 reps @ 170lbs
  • 1 rep @ 185lbs
  • 3 reps @ 170lbs
  • max reps @ 160lbs

Then AMRAP in 20 minutes

  • 6 x Man Makers @ 12kg
  • 9 x Toes to Bar
  • 30 x Double Unders

Results: 6 reps for the last round of the front squats.  For the metco 7 rounds plus 1 rep.

Dumbbell Snatch, OH Reverse Lunge and Pushups

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Made this one up for a hotel workout since I had 50lbs dumbbells to use.

For time 5 rounds

  • 5 x Hang Dumbbell Snatch Left Hand @ 50lbs/22kg
  • 5 x Dumbbell Overhead Reverse Lunge Left Hand
  • 5 x Hand Dumbbell Snatch Right Hand
  • 5 x Dumbbell Overhead Reverse Lunge Right Hand
  • 20 x Pushups

Then 5 rounds of

  • 5 x Single Leg Deadlift per leg

Results:  12:07.   For the Deadlift, did 50-50-50-70-70lbs/31kg.