Category Archives: Weight

Power Cleans then Crossfit Quarter Finals Test 21.5 (modified)

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Every 2 minutes for 10 minutes

  • 5 x Hang Power Clean

Then for time 9-6-3 of

  • Power Clean @ 90% from above
  • Burpee Box Jump Over

Results: Actually started to work on Snatches but they made my rotator cuff hurt so stopped that and switched to cleans. HPC 96-115-120-125-125lbs. Used 110lbs for the Metcon – 3:03.

Crossfit Quarter Final Tests 21.1 and 21.4

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Take 20 minutes and work up to a heavy

  • 4 x Front Squats

Then for total time of all 6 rounds

3 rounds of

  • 10 x Handstand Pushups
  • 10 x Dumbbell Hang Power Cleans @ 16kg
  • 50 x Double Unders

Rest 1 minute, then 3 rounds of

  • 10 x Pushups
  • 10 x Dumbbell Shoulder to Overhead @ 16kg
  • 50 x Double Unders

Results: Front Squats 185lbs. Metcon 13:58… the Rx version has a timecap of 10 minutes and Handstand Pushups for both parts, but I figured this version would make for a better workout.

Weighted Pullups and Dips then Row, Thrusters and T2B

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4 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 5 x Weighted Dips @ 10kg

Then inspired by CF Invictus’ Instagram post…

Then AMRAP in 12 minutes of

  • 15 Calorie Row
  • 12 x Kettlebell Thrusters @ 14kg per Hand
  • 9 x Toes to Bar

Results: Metcon 4 rounds plus 23 reps

TRX Core Work then Bench Press and Pushups

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4 rounds, resting as needed

  • 10 x TRX Mountain Climbers (L+R=1 rep)
  • 3 x TRX Atomic Pushup
  • Repeat for 3 sets

Then 5 rounds to work up to a heavy

  • 3 x Bench Press

Then every 3 minutes for 12 minutes (4 rounds)

  • First and Third Rounds – 10 x Offset Pushups with left hand raised and 10 x Offset Pushups with right hand raised (20 pushups total per round)
  • Second and Fourth Rounds – 10 x Narrow Grip Pushups

Results: Bench Press got up to 195lbs (new 3RM).

Split Squats and Rows plus Burpees, Cleans and Presses

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5 rounds working to a heavy pair of

  • 6 x Rear Foot Elevated Split Squat with Bar in Front Rack
  • Rest 30 seconds between legs
  • 8 x Barbell Bent Rows
  • Rest 90 seconds

Then another Heatherblackfit WOD…

AMRAP in 20 minutes

  • 3 x Burpees
  • 6 x Hang Power Clean @ 95lbs
  • 9 x Push Press @ 95lbs
  • 3 x Burpees
  • 9 x Hang Power Cleans
  • 12 x Push Press
  • 3 x Burpees
  • etc.

Results: Split Squats – 45-65-75-85-95lbs. Metcon – 5 rounds plus 9 reps.