Category Archives: M

Metabolic Conditioning Movement

Strict Presses and Pullups the Thrusters and Row

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5 rounds of

  • 5 x Strict Press @ 75% of 1RM
  • Rest 30 seconds
  • 3-5 x Strict L-Sit Pullups
  • Rest 90 seconds

This part is inspired by the Crossfit Open WOD 19.1. I modified the row for my rower so that I could finish each round in around 60-90 seconds. AMRAP in 15 minutes

  • 19 x Sandbag Thrusters @ 30lbs (Should be 19 Wall Balls)
  • 9 Calorie Row (Should be 19 calories)

Results:  Used 105lbs for the Presses.  Metcon 5 rounds plus 25 reps (165 reps total) 

Strict Press and DB Rows then KBS, TRX Atomic Rows and Row

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EMOM for 10 minutes (5 rounds of each) rotate through each station

  • Station 1 – 5 x Strict Press @ 110lbs/50kg
  • Station 2 – 5 x Dumbbell Rows @ 24kg Left Hand then Right Hand (10 total)

Then for time do 27-21-15-9 of

  • Kettlebell Swings
  • TRX Atomic Pushups

Then for time

  • Row 1 mile/1500m

Results:  First Metcon 7:32, Row 7:43.  Hmmm almost like I planned it that way :).

Cleans and Presses then Thrusters, Devil Press and Step Ups

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5 rounds of

  • 5 x Power Clean and Press

Street Parking WOD from December 8, 2018.

  • AMRAP in 3 minutes of Sandbag Thrusters 15kg
  • Rest 1 minute then
  • AMRAP in 6 minutes of Sandbag Devil Press + Step Ups @ 15kg
  • Rest 1 minute then
  • AMRAP in 3 minutes of Sandbag Thrusters @ 15kg

Results: Power Clean and Presses 95-115-125-130-135lbs.  Metcon 65-20-53reps.  For the step ups did the Devil Press then stepped up left and stepped up right as one rep.