Category Archives: M-W

Metabolic and Weightlifting Movements

Sumo Deadlifts and Handstand Holds then KB Deadlifts, Swings and Thrusters

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3 rounds of

  • 8 x Sumo Deadlift @ 155lbs/70kg
  • 30-45 Second Handstand Hold

Then 10 rounds for time

  • 15 x Dual Kettlebell Deadlift @ 14kg per Hand
  • 10 x Dual Kettlebell Swings @ 14kg per Hand
  • 5 x Dual Kettlebell Thruster @ 14kg per Hand

Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.

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.