Category Archives: M-W

Metabolic and Weightlifting Movements

Back Squats then Lunges and Double Unders

By | | , , , ,
1 Comment

3 rounds of

  • 10 x Tempo TRX Pike Press with 1 second hold at top

5 rounds to work up to a heavy

  • 6 x Back Squat

Then AMRAP in 12 minutes of

  • 10 x Alternating Overhead Forward plus Reverse Lunge @ 16kg Left Arm (5 per leg)
  • 30 x Double Unders
  • 10 x Overhead Forward plus Reverse Lunge @ 16kg Right Arm
  • 30 x Double Unders

For the lunge, step into a forward lunge then directly step into a reverse lunge on the same leg, then switch legs. Weight stays overhead the whole time on the same arm.

Results: Back Squat 215lbs. Metccon 3 rounds plus 2 reps.

Sumo Deadlifts then Fight Gone Bad

By | | , , , ,
Comments Off on Sumo Deadlifts then Fight Gone Bad

3 rounds

  • 5 x Sumo Deadlift @ 70% of 1RM Deadlift

Then, for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Row for Calories
  • 60 seconds rest

Results: Used 210lbs for the Deadlift. Metcon 274 reps (106-87-81).

Presses, Power Cleans, Front Squats and Burpees

By | | , , , ,
Comments Off on Presses, Power Cleans, Front Squats and Burpees

4 rounds of

  • 10 x Strict Press @ max weight from last time

Then 3 rounds of

  • 10 x Hang Power Clean

Then the Macho Minute WOD from Crossfit New England…

EMOM for 15 minutes for max Burpees

  • 3 x Power Clean @ 95lbs
  • 3 x Front Squat
  • 3 x Push Press
  • Max Burpees

Results: Used 85lbs for the Strict Press. 65lbs for the Cleans. Metcon 53 Burpees… super hard.