Category Archives: Weight

Handstand Hold and L-Sit then Dumbbell Snatches, Pullups and Front Squats

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Every 90 seconds for 15 minutes (5 rounds of each)

  • First 90 seconds – 30 Second Handstand Hold
  • Second 90 seconds – 30 Second L-Sit (accumulated)

Then AMRAP in 3 minutes (taken for Crossfit Invictus)

  • 10 x Dumbbell Snatches (total) @ 20kg
  • 10 x Box Jump Overs
  • 5 x Strict Pullups
  • Rest 3 minutes and repeat for 3 rounds starting the next round where you ended on the last

Results: For the AMRAP did 5 rounds plus 3 snatches.

Squat Cleans then Clean and Jerk, Toes to Bar and Burpees

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Warm up with 3 rounds of

  • 5 x Power Clean @ 65lb
  • 5 x Front Squat @ 65lb
  • 5 x Strict Press @ 65lb

Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)

  • 3 x Squat Clean

AMRAP in 10 minutes of

  • 5 x Clean and Jerk/Push Press @ 115lbs
  • 10 x Bar Hop Burpees
  • 15 x Toes to Bar

Results: For the Squat Clean got up to 140lb.  For the AMRAP, 3 rounds plus 6 reps.

Strict Press, Sumo Deadlift Highpull and V-Ups

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Not for time do

  • 5 x Strict Press @ 65lb
  • 4 x Strict Press @ 95lb
  • 3 x Strict Press @ 115lb
  • 3 x Strict Press @ 125lb
  • 3 x Strict Press @ 135lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • Max reps Push Press @ 135lb

Then every 2 minutes for 12 minutes (6 rounds) do

  • 5 x Sumo Deadlift Highpull

Increase weight each round.

Then do 8 rounds of 10 minutes work  / 20 minutes rest of

  • V-Up Hold (start flat on the floor, go up to a V-Up and hold for 10 seconds, rest 20 seconds)

Cash out with

  • 30 x V-Ups

Results:  For the Max reps Push Press only managed 6.  For the highpull did 45/65/75/95/105/110lb(50kg).

 

4 x 4 Minute AMRAPs

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Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.

Part A – AMRAP in 4 minutes of

8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups

Part B – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Burpee Box Jump-Overs
8 x Dips

Part C – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar

Results:  Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one.  If you do clean and press you may want to use heavier weight).