Weight – Page 12 – Fitness Managed

Clean and Press then KB Swings, KB Goblet Cleans and Row

By cbroccoli | 22/12/2024 - 10:28 |22/12/2024 EMOM, Full Body, Heavy Weights, M-W, Medium (< 15 min), Triplet

The Crossfit New England WOD from Nov 9.

5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets

1.1.1.1.1 x Squat Clean and Press @ 85lbs
1.1.1.1.1 x Squat Clean and Press @ 95lbs
1.1.1.1.1 x Squat Clean and Press @ 115lbs
1.1.1.1.1 x Squat Clean and Press @ 125lbs
1.1.1.1.1 x Squat Clean and Press @ 130lbs

Then every 3 minutes for 15 minutes

5 x Deadstop Kettlebell Swings @ 32kg
5 x Kettlebell Goblet Cleans and Twist @ 32kg (twist left then right)
Row 250m

For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.

Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.

Bike, DB Push Press and Pullups

By cbroccoli | 18/12/2024 - 08:08 |20/12/2024 Light Weights, Time Based, Triplet, Very Long (>20 min), W-G-M

Leave a comment

The Crossfit New England WOD from Nov 2.

AMRAP in 30 minutes

1000m Bike
20 x Dumbbell Push Press @ 16kg per Hand
1000m Bike
20 x Pullups

Results: 4 rounds plus 2000m Bike, 20 Push Press and 17 Pullups.

Bench Press then HR Pushups and Row

By cbroccoli | 16/12/2024 - 07:32 |16/12/2024 Body Weight, Couplet, M-G, Medium (< 15 min), Task Based, Upper Body/Arms

4 rounds of

4 x Bench Press @ same weight as last time

Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of

Hand Release Pushups
Row for Calories

Then as finisher, 3 rounds of

30 second Handstand Hold
Rest 1 minute

Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.

Front Squats and Lunges then Ring MU, Step Ups and T2B

By cbroccoli | 15/12/2024 - 10:35 |15/12/2024 Body Weight, Long (< 20 min), Lower Body/Legs, Time Based, Triplet, W-G

Leave a comment

4 rounds of

4 x Front Squat @ 6RM weight

Then 3 rounds of

12 x Alternating Front Rack Lunges @ 50% of 6RM (total 6 per leg)

Then AMRAP in 18 minutes of

3 x Ring Muscleup
12 x Alternating Dumbbell Snatch (total 6 per side) @ 21kg per Hand
9 x Toes to Bar

Results: 6RM set on 28.11 was 185lbs/85kg. Used 95lbs/43kg for the Lunges. Metcon 6 rounds plus 3 reps

Strict Presses then Cleans and Front Squats

By cbroccoli | 12/12/2024 - 07:16 |15/12/2024 Couplet, Long (< 20 min), Medium Weights, Task Based, Upper Body/Arms, W

Leave a comment

3 rounds

6 x Strict Press @80-85% of 1RM

Then 3 rounds of

Max Back Supported Seated Dumbbell Press @ 12kg per hand (back against wall or box)

CF New England’s “Opposites Attract” WOD…

1-2-3…8-9-10 x Power Cleans @ 115lbs/52kg
10-9-8…3-2-1 x Front Squats

Then accumulate

2 Minutes L-Sit Hold

Results: Used 125lbs for the Strict Presses. Split the Presses again into 4.1.1-3.1.1.1-3.1.1.1. Seated Presses 15-15-15. Metcon 17:21.

Search for:
About

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.
Calendar
May 2025

M T W T F S S

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

« Apr
Latest Updates
Tags
Air Squat Air Squats Assault Bike Back Squat Ball Slams Barbell Rows Battling Ropes Bench Press Bike Bottoms Up Carry Box Jumps Burpee Burpee/Pullup Burpee/T2B Burpee Box Jumps Burpees Clean Cleans Clusters Cossack Squat Curls Deadlift Deadlifts Devil Press Dip Dips Double Under Double Unders Dumbbell Cleans Dumbbell Press Dumbbell Rows Dumbbell Snatch Dumbbell Squats Dumbbell Thrusters Dumbbel Row Dumbell Press Dumbell Rows Farmer Carry Farmers Carry Frog Stand Front Squat GHD Situps Glute Bridge Goblet Squats Good Mornings Halos Handstand Handstand Hold Handstand Plate Walks Hand Stand Pushups Handstand Pushups Handstands Handstand Walk Hanging Cleans Hanging Snatch Hip Thrusts Hollow Hold Hollow Rocks Jerk Kettl Kettlebell Cleans Kettlebell Press Kettlebell Snatch Kettlebell Swings Kettlebell Thrusters Kickstand Squat Kneel-Stand Knees to Elbow Knee Tucks L-Hang L-Sit Landmine Rows Lunges Man Makers Mountain Climbers Muscle Up Muscle Ups Overhead Lunge Overhead Squat Overhead Squats Pike Lift Pistol Squats Plank Planks Power Clean Power Cleans Power Snatch Prowler Sled Push Pullups Push Press Pushup Pushups Renegade Rows Reverse Lunges Reverse Rows Ring Dips Rollouts Row Run Run 1 Mile Run 3k Run 5k Russian Twist Sandbag Cleans Sandbag G2OH Sandbag G2S Sandbag Over the Shoulder Sandbag Thrusters Shoulder Taps Side Plank Single Leg Deadlift Situps SkiErg Skin the Cat Snatch Split Squat Split Squats Squat Squat Cleans Squats Squat Snatch Step Up Strict Press Strict Pullups Sumo Deadlift Sumo Deadlift Highpull Superman Superman Hold Superman Rocks Thruster Thrusters Toes to Bar Toe Touches TRX Atomic Pushup TRX Atomic Pushups TRX Knee Tucks TRX Pike Press TRX Pushup TRX Revere Rows TRX Reverse Rows TRX Tricep Extensions Turkish Getups Upright Rows V-Ups Waiter Carry Wall Balls Wall Walk Wall Walks Weighed Pullups Weighted Dip Weighted Pullup Windmills Windshield Wipers

My Runs…

Running Log powered by RunningAHEAD
Meta