Category Archives: M-W

Metabolic and Weightlifting Movements

Crossfit Open WOD 18.2

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In 12 minutes complete the following

Part A: For time do an ascending ladder 1-2-3-4…8-9-10 of

  • Dumbbell Squats @ 20kg (Rx is 22.5kg)
  • Bar Facing Burpees

Then in the remaining time

  • 1 RM Cleans

Results:  Part A completed in 9:30.  Part B 155lbs.  Here it is in 5x speed… turns out I still can’t count so I ended up doing 7 squats for round 6 and 6 for round 7 and some other mistakes.  I think it came to a total of 112 reps :-P.

Front Squats, Run, and Box Jumps

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Taken from Crossfit New England’s workout from Feb 24, 2018.

5 rounds of

  • 3 x Front Squat

Then for time

  • Run 400m
  • 21 x Front Squats @ 110lbs
  • 21 x Burpee Box Jump Over
  • Run 400m
  • 15 x Front Squats
  • 15 x Burpee Box Jump Over
  • Run 400m
  • 9 x Front Squats
  • 9 x Burpee Box Jump Over
  • Run 400m

Results:  Front squats 110-115-130-150-165.  From my driveway to the end of the road is 300m so only ran that far… finished in 17:07.  Nice workout.

Sumo Deadlift Highpull and Double Unders

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5 sets of

Then 3 rounds of Sumo Deadlift Highpull, concentrating on form

  • 10 x SDLHP

Then 2 rounds of SDLHP to work up to the weight for the next round

  • 3 x SDLHP

Then AMRAP in 6 minutes of

  • 30 x Double Unders
  • 3 x SDLHP

Results:  For the deadlifts 115-145-165-185-200lbs.  SDLHP warm up 45-65-80 then 95-110lbs.  Metcon 6 rounds plus 22 reps with SDLHP @ 110lbs/50kg.

Snatches and Burpee Box Jump Overs

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CF Invictus WOD from Feb 15, 2018.

Take 10 minutes and work on Overhead Squats

Every 2 minutes for 20 minutes

  • 1 x Snatch Liftoff
  • 1 x Hang Power Snatch
  • 1 x Power  Snatch

Then AMRAP in 8 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Burpee Box Jump Overs

Results:  Overhead Squats got up to 65lbs.  Snatch complex 75-80-95-95-100-100-105 AMRAP 4 rounds plus 1 rep