Category Archives: M-W

Metabolic and Weightlifting Movements

Clean and Press then KB Swings, KB Goblet Cleans and Row

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The Crossfit New England WOD from Nov 9.

5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets

  • 1.1.1.1.1 x Squat Clean and Press @ 85lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 95lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 115lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 125lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 130lbs

Then every 3 minutes for 15 minutes

  • 5 x Deadstop Kettlebell Swings @ 32kg
  • 5 x Kettlebell Goblet Cleans and Twist @ 32kg (twist left then right)
  • Row 250m

For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.

Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.

Weighted Pullups and Split Squats then Cleans and Row

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EMOM 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg
  • Rest 20 seconds
  • 5 x Deficit Split Squats @ 28kg (front and rear foot elevated)

Then 4 rounds of

  • 5 x Straight Arm Pullups

Then AMRAP in 8 minutes

  • 5 x Hang Squat Clean @ 95lbs
  • 250m Row

Results: Metcon 5 rounds and 5 Cleans plus 230m Row.

Back Squats then a KB Complex

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7 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1 x Back Squat

Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm

  • 6 x Single Kettlebell Swing @ 20kg
  • 3 x Single KB Snatch
  • 2 x Single KB Overhead Reverse Lunge (R+L=1rep)

Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.