Category Archives: M-W

Metabolic and Weightlifting Movements

Front Squats then SB Thrusters, Rows and Run

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Inspired by today’s CF Invictus WOD.

5 sets of

  • 3 x Front Squat

Rest 2 minutes between sets, work up to a heavy triple.

Then for time

  • 25 x Bent Barbell Rows @ 80lbs
  • 50 x Wall Balls/Sandbag Thrusters @ 30lbs
  • Run 800m
  • 50 x Wall Balls/Sandbag Thrusters
  • 25 x Bent Rows @ 80lbs

Results: Front Squats 135-155-175-185-195lbs. Metcon 12:39. 800m in 4:21.

Power Cleans, Burpees and Run

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Repeat of a CF New England WOD we did on April 18 of 2018.

Every 2 minutes for 16 minutes (8 rounds)

  • 3 x Power Clean

Then AMRAP in 20 minutes of (CF New England WOD from March 24, 2018)

  • 7 x Power Clean @ 110lbs/50kg
  • 7 x Burpees
  • Run 200m

Results: Last time for the Power Cleans, March 11, got to 160lbs. This time 95-115-130-150-150lbs (don’t know where the other 3 rounds went). For the metcon I got 6 rounds plus 14 reps (Pascal got 7 rounds).

Thrusters then Run and Clean and Jerk

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Every 2 minutes for 6 minutes, work up to a moderate weight

  • 3 x Strict Press
  • 3 x Front Squat

Then starting from the final weight in the last round, every 2 minutes for 10 minutes work up to a heave triple of

Return weight to Front Rack position after each rep and pause for 2 seconds to reset.

Then 5 rounds for time

  • Run 200m
  • 12 x Dumbbell Clean and Press @ 16kg

Results: Thrusters 105-115-120-125-130lbs. Metcon 12:28.

Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.

Overhead Squats then DB Snatches and Thrusters

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Take 15 minutes and work on Overhead Squats, Snatch Liftoffs and Snatch Balance.

Then 5 rounds

  • 3 x Pause Overhead Squat (pause 2-3 seconds at bottom of squat)

Then 3 rounds for time ( inspired by Crossfit Games WOD 9.5 )

  • 30 x Sandbag Thrusters @ 30lbs
  • 30 x Alternating Dumbbell Snatches @ 21kg/46lbs (15 per hand)

Results: OHS 45-65-75-80-95lbs… felt very good. Metcon 12:38.