Category Archives: M-W

Metabolic and Weightlifting Movements

Snatches then Snatches, Burpees, Row and Kettlebell Swings

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Taken from two different Crossfit Invictus WODs.

Part A – Every 2 minutes for 20 minutes

  • 1-3 x Snatch Lift Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

Part B – Then AMRAP in 5 minutes of

  • 15 x Snatch
  • 5 x Burpees over the Barbell

Part C – Rest 5 minutes then AMRAP in 5 minutes of

  • 150m Row
  • 15 x Kettlebell Swings

Results:  For part A got up to 115lbs.  Reps per round 3,3,3,3,3,3,2,2,1,1.  For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.

Classic Clean, Press, Burpee Workout

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AMRAP in 20 minutes of:

  • 5 x Power Clean @ 43kg
  • 5 x Push Press @ 43kg
  • 5 x Burpees

Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before.  This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).

Deadlifts then “Christine”

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Not for time do 6 sets of deadlifts increasing weight each set

  • Set 1 – x 5 reps
  • Set 2 – x 5 reps
  • Set 3 – x 3 reps
  • Set 4 – x 3 reps
  • Set 5 – x 2 reps
  • Set 6 – x 2 reps @ 80% of max

Rest as needed between sets.

Then do “Christine” three rounds for time of:

  • Row 500 Meters
  • 12 Deadlifts @ Bodyweight
  • 21 Box Jumps

Results:  80% is 240lbs/110kg so stopped there.  Bodyweight is around 72kg.  Did the metcon in 13:58.

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

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Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.