Category Archives: M-W

Metabolic and Weightlifting Movements

Power Clean and Press then Squat Cleans and Burpees

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3 rounds

10 x Weighted Knee Raises

Hang from a bar with a med ball/sandbag between feet and raise knees to waist (2 seconds up, 2 second hold, 2 second descent, no pause at bottom (222x)). Use a weight hat you can do all 10 reps with good form.

Every 3 minutes for 18 minutes (6 sets)

  • Set 1 – 4: 3 x Hang Power Clean + 3 x Push Press (first do all 3 HPC then all 3 PP)
  • Sets 5 – 6: 3 x Power Clean + 3 x Push Press

Increase weight per round.

Then for time

  • 100 x Squat Clean @ 65lbs
  • EMOM stop and do 3 x Burpees over the Bar

Modified (easier) version of one of Street Parking’s very first Instagram posts. Original had 150 Hang Squat Cleans and 4 Burpees (time cap 21 minutes).

Results: Used 3kg ball for the Knee Raises. For the Cleans 95-115-125-130-135-140lbs. Metcon 15:57 (probably should have held on for the 21 minutes).

Presses and Burpees

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3 rounds of

  • 3 x Strict Press

Start with an lightly loaded bar and work up to a moderate weight to start on the next part.

Then, based on the WOD Crossfit New England WOD from December 3.

5 rounds of, rest 2 minutes between rounds

  • 1 x Push Press
  • 2 x Push Jerk

Then for time 21-15-9 of

  • Push Press @ 95lbs
  • Burpees over the Barbell

Results: Strict Press 65-95-105. Press/Jerk complex 115-125-135-145-150lbs. Did full jerk on the last round. Metcon: 6:35.

Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

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3 rounds

  • 3 x Pause Front Squats

Go slow, 3 second decent, 3 second pause at bottom.

3 rounds

  • 1.1.1 x Squat Clean (stop and reset between reps)

Then for total reps, EMOM for 15 minutes (3 rounds)

  • Station 1: Max reps Sandbag Thruster
  • Station 2: Max reps Box Jumps
  • Station 3: Max Calories Row
  • Station 4: Max Dumbbell Power Clean @ 16kg
  • Station 5: Rest 1 minute

Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.

Macho Man Complex from CF New England

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Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 rounds of the complex above @ 65% of weight reached above
  • Run 200m

Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.

Crossfit Open WOD 20.4 (scaled)

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This is the very close to the official scaled version of this WOD.

For time ( 20 minute time cap )

  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 65lbs
  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 95lbs
  • 30 x Box Jumps
  • 10 x Clean and Jerk @ 115lbs
  • 30 x Box Step Ups @ 30lbs
  • 10 x Clean and Jerk @ 135lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 155lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 185lbs

Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.