Category Archives: M-W

Metabolic and Weightlifting Movements

Crossfit Regionals Event 4 then Turkish Getups

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For time do 2 rounds of

  • 10 x Snatches @ 95lbs
  • 12 x Burpees

Then with the clock still running 2 rounds of:

  • 10 x Snatches @ 65lbs
  • 12 x Burpees

Time cap: 9 minutes.

Then do 3 rounds of

  • 2 x Turkish Getups @ 21kg.

Results: For the Metcon I think I scaled the workout perfectly since I finished in 8:41 with a major burpee sprint at the end to get in under the 9 minute time cap.  For the TGUs warmed up with 2 x 10, 16 and 18kg.

Front Squats, Deadlifts, Hang Cleans, Push Press and Burpees

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CF Invictus WOD from 26 April.

Every 3 minutes for 18 minutes

  • 2 x Pause Front Squat (pause 2-3 seconds at bottom)

Then AMRAP in 10 minutes of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs

Every time the bar rests on the ground do 5 x Burpees.

Results:  For the front squats 115-135-165-185-195-205lbs.  For the metcon 30 rounds.

Split Squats then Reverse Lunges, Atomic Pushups and DB Cleans

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5 rounds of

  • 6-8 x Split Squats with Bar in Front Rack per Leg (rest 45 seconds between legs)

Increase weight each round. Rest 90 seconds between rounds.

Then 5 rounds for time

  • 20 (10/10) x Overhead Reverse Lunges with 45lbs/20kg plate
  • 10 x Atomic Pushups
  • 10 x Dumbbell Cleans @ 14kg per hand

Results:  Split Squats 45-65-75-80-95lbs.  Metcon in 16:36