Category Archives: M-W

Metabolic and Weightlifting Movements

Presses then Row and Dumbbell Clean and Jerk

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Based on the Crossfit Invictus WOD from July 23, 2019.

E2M for 6 minutes

  • 3 x Strict Press

E2M for 6 minutes

  • 2 x Push Press

E2M for 8 minutes

  • 1 x Split Jerk

Then E5M for 15 minutes

  • Row 500m
  • 20 x Single Arm Dumbbell Hang Clean and Jerk (10 per Arm) @ 20kg

Results:  Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs.  Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).

Single Leg Deadlifts then 2019 Games Online Qualifier Workout #1 (scaled)

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Start with two 4 round 30/10 Tabatas

  • Round 1 – Side Plank with feet in TRX
  • Round 2 – Side Plank with Weight @ 8kg (T-position)

5 rounds

  • 3 x Single Leg Deadlift Left Leg
  • Rest 30 seconds
  • 3 x Single Leg Deadlift Right Leg
  • Rest 2 minutes

Go heavy for this one since it is only 3 reps.

Then a scaled version of the 2019 Games Qualifier Workout #1.

3 rounds

  • 15 x Deadlifts @ 145lbs (Rx is 
  • 35 x Goblet Squats @ 24kg (Rx is Overhead Squats @ 75lbs)
  • 90 x Double Unders

Results: SL Deadlift 95-115-135-145-150lbs/68kg.  Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon:  16:56.

Cleans, Presses, Burpees and DUs

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Every 2 minutes for 10 minutes

  • 3 x Power Clean and Strict Press

Then AMRAP in 10 minutes of

  • 6 x Power Clean @ 110lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Rest 5 minutes then AMRAP in 10 minutes of

  • 6 x Push Press @ 95lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Results:  Clean and Press 95-115-125-130-135lbs.  Metcons – 4 rounds plus 9 reps, 4 rounds plus 11 reps.

Power Snatches, Box Jumps, OHS and Burpees

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Then taken from Crossfit New England’s WOD from 4.22.2019.

For time do 15-12-9 of

  • Power Snatch @ 65lbs/30kg
  • Box Jump Overs

Immediately followed by 21-15-9 of

  • Overhead Squat @ 65lbs
  • Bar Hop Burpees

Results: Warmed up with Snatches and Overhead Squats.  Got up to 3 x  80lbs of each.  For the metcon 13:05