Category Archives: M-W

Metabolic and Weightlifting Movements

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. 

Deadlifts and Lungesters

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 Continuing to use the rep scheme from the CF Invictus WOD from March 14, 2019.

Deadlift

  • 5 x @ 75-80%
  • 3 x @ 80-85%
  • 2 x @ 85-90%
  • Max Reps at 80%

EMOM for 20 minutes (or as long as you can complete all reps in a round) count total complete rounds.  This is the Street Parking WOD from Marh 14 posted on Instagram.

  • 6 x Deadlifts @ 95lbs
  • 3 x Lungsters @ 95lbs

Results:  Deadlifts used 235-265-285lbs.  Max reps 11 @ 235lbs.  For the metcon, started as an EMOM, ended as a AMRAP.  Only got to 4 rounds plus 8 reps (5th minute) on the EMOM.  Rested 1 minute then continued as if an AMRAP for the rest of the 20 minutes.  Completed 6 rounds plus 7 reps for the second part.  Total 11 rounds plus 6 reps.  Should have gone with 75lbs.

Dumbbell Split Squats then Hang Cleans, Push Press, Squats and Burpees

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Travelling WOD…

3 rounds 

  • 5 x Bulgarian Split Squat (back foot on bench each leg with 40lbs/18kg Dumbbell per hand

Then AMRAP in 12 minutes of

  • 5 x Dumbbell Hang Clean @ 35lbs
  • 5 x Dumbbell Push Press @ 35lbs
  • 5 x Dumbbell Squat
  • 5 x Burpees

Results:  Metcon 8 rounds plus 16 reps.