Category Archives: M-W

Metabolic and Weightlifting Movements

Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

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5 rounds for time

  • 5 x Single Arm Dumbbell Clean and Press Left @ 40lbs
  • 5 x Single Arm Dumbbell Clean and Press Right @ 40lbs
  • 5 x Dumbbell Snatch Left @ 40lbs
  • 5 x Dumbbell Snatch Right @ 40lbs
  • 10 x Burpees
  • 10 x Dumbbell Front Squat @ 40lbs per hand

Results:  17:17.  I made this one up myself for another hotel WOD. Similar to other WODs I have done so need to work on my dumbbell creativity. Turned out really well at the weight listed anyway.

Run, Overhead Lunges and V-Ups

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Travelling this week, so this short Streetparking WOD which was posted on Instagram was a good choice.  I modified it slightly since I didn’t have any rope to do Double Unders (Rx had 100 DUs instead of the run).

For time 

  • Run 400m/0.25mi
  • 50 x Single Arm Overhead Dumbbell Reverse Lunges (25 right arm overhead /25 left arm overhead) @ 35lbs
  • 50 x V-Ups (or Toes to Bar if you have a bar)
  • 50 x Single Arm Overhead Dumbbell Reverse Lunges
  • Run 400m

Results:  13:24.

Back Squats and Rows then Row, KBS, Goblet Squats

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Inspired by CF Invictus WOD from April 5, 2019

Four sets of

  • 8 x Back Squats
  • Rest 45 seconds after each leg
  • 8 x Dumbbell Bent Rows per Hand
  • Rest 60 seconds

Build weight per round.

For time

  • 1000m Row
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Goblet Squats @ 24kg
  • 75 x Kettlebell Swings @ 24kg
  • 1000m Row

Results:  Back Squats 115-135-165-185lbs.  Rows 18-20-21-21kg.  Metcon 23:08.

Row, Power Cleans and Box Jump Overs then Dips

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Cash in with Max effort Pushups (goal is to do 40 unbroken).

Inspired by Crossfit New England’s WOD from April 2, 2019.

AMRAP in 4 minutes

  • 15 Cal Row ( 21 on a ConceptII )
  • 15 x Power Clean @ 110lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 95lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 75lbs
  • 15 x Box Jump Overs

Then 3 rounds

  • 5 x Weighted Dips @ 30lbs

Results:  Cashed in with 50 unbroken pushups.  For the Metcon, it was partly a fail since I couldn’t finish one round as shown above.  Succeeded in getting a high intensity workout though so that was good.  Results:  33-34-42 reps.

15 Cal row on my machine takes 2:00 to 2:15 so didn’t leave a lot of time for the rest.  Next time either go with lower weights for the Power Cleans, e.g. 95-75-65lbs, or change the rep scheme to 9R-15RC-21BJO.

Deadlifts and Double Unders then Two Tabatas

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AMRAP in 15 minutes

  • 8 x Deadifts @ 1.1 x BW
  • 50 x Double Unders

Then 2 standard 20/10, 4 minute tabatas, resting 2 minutes between

  • Tabata 1: Alternating Hollow Hold / Superman
  • Tabata 2: Russian Twist

Results: Metcon 8 rounds plus 4 reps.