Category Archives: M-W

Metabolic and Weightlifting Movements

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

Front Squats and Toes to Bar then DUs, Front Squats and Power Cleans

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Every 2 minutes for 20 minutes alternate

  • Odd rounds – 4 x Front Squats
  • Even rounds  – 5 x Strict Toes to Bar

Then 5 rounds for time

  • 21 x Double Unders
  • 15 x Front Squat @ 95lbs
  • 9 x Power Cleans @ 95lbs

Results: Front Squats 115-135-155-170-185lbs.  AMRAP 13:18.

Barbell Rows and Situps then “Three Wise Men”

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EMOM for 12 minutes (6 rounds of each) alternate

  • Station 1 – 6 x Barbell Rows @ 125lbs
  • Station 2 – 10 x Weighted Situps with feet anchored @ 16kg

Then “Three Wise Men” hero WOD

AMRAP in 4 minutes

  • 5 x Hang Power Snatch @ 80lbs
  • 10 x Burpees

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Power Cleans @ 95lbs
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Box Jump Overs
  • 30 x Wall Balls/Sandbag Thrusters

Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).