Weight – Page 236 – Fitness Managed

Press and Pullups then T2B, Power Clean and Push Press

By cbroccoli | 27/02/2018 - 07:37 |27/02/2018 Long (< 20 min), Medium Weights, Task Based, Triplet, W-G

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Five rounds

3 x Strict Press
Rest 30 seconds
5 x Strict Pullups
Rest 90 seconds

Then 10 rounds for time of

5 x Toes to Bar
5 x Power Clean @ 110lbs
5 x Push Press

Results: Strict Press 95-115-130-135-140lbs. Metcon in 18:10.

Sumo Deadlift Highpull and Double Unders

By cbroccoli | 26/02/2018 - 07:02 |26/02/2018 Couplet, M-W, Medium Weights, Short (<5 min), Time Based

5 sets of

1.1.1 x Sumo Deadlift (pause and reset between singles)

Then 3 rounds of Sumo Deadlift Highpull, concentrating on form

10 x SDLHP

Then 2 rounds of SDLHP to work up to the weight for the next round

3 x SDLHP

Then AMRAP in 6 minutes of

30 x Double Unders
3 x SDLHP

Results: For the deadlifts 115-145-165-185-200lbs. SDLHP warm up 45-65-80 then 95-110lbs. Metcon 6 rounds plus 22 reps with SDLHP @ 110lbs/50kg.

Crossfit Open WOD 18.1

By cbroccoli | 25/02/2018 - 13:08 |21/12/2018 Long (< 20 min), Medium Weights, Time Based, Triplet, W-G-M

18.1 is… AMRAP in 20 minutes of

8 x Toes to Bar
5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total). Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.

KBS, Situps, Ring Dips and Power Cleans

By cbroccoli | 17/02/2018 - 20:04 |23/02/2018 Chipper, Medium (< 15 min), Medium Weights, Task Based, W-G-M

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5 rounds of

3 x Hang Power Cleans
3 x L-Sit Pullups

For time

40 x Kettlebell Swings
30 x Situps
20 x Ring Dips
10 x Power Cleans @ 135lbs
20 x Ring Dips
30 x Situps
40 x Kettlebell Swings

Results: Hang Cleans 80-95-105-115-125lbs (pretty much same as last time). Metcon 9:42.

Turkish Getups, Farmers Carry and Handstand Hold then Strict Press

By cbroccoli | 15/02/2018 - 19:01 |08/12/2018 Heavy Weights, Singlet, Task Based, W

2 rounds, resting as needed between rounds

2 x Turkish Getups per Side
30m Single Arm Farmers Carry @ 24kg each arm (total 60m)
30 second Handstand Hold

Then 5 rounds of

10 x Strict Press

The goal is to pick weights so you can go unbroken. Rest 2-3 minutes between rounds. Then using the heaviest weight from the last round do 2 rounds of

Max effort Strict Press

Also resting 2-3 minutes between rounds.

Results: Turkish Getups used 18 and 20kg. Strict press 65-75-80-95-100lbs then max effort 8 and 8 reps.

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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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