Category Archives: M-W

Metabolic and Weightlifting Movements

Cleans, S2OH and Row

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Repeat of a workout from Crossfit Invictus which we did on April 15, 2016.

Every 4 minutes, for 32 minutes (8 sets)

  • 5 x Power Cleans (43kg/95lbs)
  • 10 x Shoulder to Overhead (43kg/95 lbs)
  • Row 250m

Results: Not as hard as we made it sound last time, had almost 2 minutes rest per round. Of course last week in Crossfit I did 4 rounds of 10 x Strict Press @ 40kg so maybe that helped.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

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5 rounds of

  • 5 x Hip Thrusts (increase weight per round)
  • 8 x Russian Twists @ 14kg

AMRAP in 12 minutes

  • 3 x Deadlift @ 240lbs/110kg
  • 2 x Burpees
  • 3 x Deadlift
  • 4 x Burpees
  • 3 x Deadlift
  • 6 x Burpees
  • etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

DB Push Press, Power Cleans and Row

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Inspired by Crossfit New England’s ‘Smoke on the Water’ WOD from Aug 9. For time…

1 round of

  • 21 x DB Power Clean @ 14kg per hand
  • 21 x DB Push Press @ 14kg per hand
  • Row 1000m

Then 3 rounds of

  • 7 x DB Power Clean @ 14kg per hand
  • 7 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Then 7 rounds of

  • 3 x DB Power Clean @ 14kg per hand
  • 3 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Results: 19:52… averaged approx. 6:38 per round.