Category Archives: M-W

Metabolic and Weightlifting Movements

Front Squats then Power Clean, Thruster and S2OH

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6 rounds of Front Squats, rest 2 minutes between rounds

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%
  • 5 x Front Squat @ 70%
  • 3 x Front Squat @ 80%
  • 1 x Front Squat @ 90%

Then AMRAP in 6 minutes of (CF Invictus WOD from Instagram)

  • 1 x Power Clean @ 95lbs
  • 1 x Thruster
  • 1 x Shoulder to OH

Results: Front Squat 140-165-185-160-180-200lbs. Metcon 14 rounds.

Thrusters, Deadlifts and Burpees

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EMOM for 10 minutes

  • 3 x Strict Pullups

Then this WOD taken from Crossfit New England.

AMRAP in 5 minutes

  • Buy-In: 50 Sandbag Thrusters
  • 12 Deadlifts @ 185lbs
  • 12 Lateral Barbell Burpees

Rest 5 Minutes then AMRAP in 5 minutes of

  • Buy-In: 35 Sandbag Thrusters
  • 9 Deadlifts @ 205lbs
  • 9 Lateral Barbell Burpees

Rest 5 Minutes then AMRAP in 5 minutes of

  • Buy-In: 20 Sandbag Thrusters
  • 6 Deadlifts @ 225lbs
  • 6 Lateral Barbell Burpees

Results: Metcon (excluding buy-in) – 32 reps / 29 reps / 24 reps.

Back Squats and Toes to Bar then DUs, Push Press and Front Squats

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3 rounds

  • 8 x Back Squat
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then AMRAP in 14 minutes of (CF Invicuts WOD from August 29, 2019)

  • 40 x Double Unders
  • 20 x Push Press @ 85lbs
  • 20 x Front Squats @ 85lbs

Results: Used 175lbs for the back squats. Metcon – 3 rounds exactly.

Deadlifts then Cleans and Row

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Every 3 minutes for 15 minutes

  • 5 x Dumbbell Single Leg Deadlift per Leg
  • 10 x Hollow Hold to Knee Tuck

4 rounds for time (Street Parking Instagram WOD from August 20, 2019.)

  • 15 x Hang DB Squat Clean
  • Row 500m (or run 400m)
  • 15 x Hang DB Power Cleans
  • Rest 1 minute

Results: For the Deadlifts, went from 2 x 30lb dummbells in the first round up to 2 x 40lbs dumbbells in the last two rounds. Metcon 21:58 using 35lbs dumbbells.

Front Squats then DUs, Dumbbell Snatch and Reverse Lunges

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Inspired by the Crossfit Invictus WOD from today.

3 rounds of

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%

Rest 2 minutes between rounds.

Then every 2 minutes for 10 minutes

  • 1 x Front Squat @ 90%

Then 3 rounds for time of

  • 100 x Double Unders
  • 20 x Alternating Dumbbell Snatch
  • 10 x Dumbbell Overhead Reverse Lunge Left Hand
  • 10 x Dumbbell Overhead Reverse Lunge Right Hand

Results:  Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.