Category Archives: M-W

Metabolic and Weightlifting Movements

Strict Press then Row, RDLs, Bench Press and Pushups

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 70% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 16kg per Hand
  • Max Strict Pullups

Then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB Romainian Deadlifts @ 20kg per hand
  • Max Incline Bench Press @ Bodyweight

Rest 3 minutes then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB RDL @ 20kg per hand
  • Max Flat Bench Press @ Bodyweight

Results: Used 75lbs for the Presses. Part 2 – 8/12 and 7/8 reps. Metcon 7 and 4 (lame).

Burpees, Power Snatch and OH Lunges

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Kind of a mashup between a Streetparking Vault WOD and a Crossfit main site WOD.

5 rounds of AMRAP in 2 minutes, rest 2 minutes between rounds

  • 10 x Hang Power Snatch @ 65lbs/30kg
  • 10 x Burpees
  • Max Overhead Lunges @ 20kg (plate or dumbbell)

Results: Total Luges (l+r) 18-18-16-16-12.

Deadlifts and L-Sit then Bike, Goblet Squats and RDLs

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Take 5 rounds and work up to a heavy

  • 6 x Deadlift (try and get heavier than 8RM on 26.5)

Then 3 rounds of

  • 20 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 155lbs/70kg (break as needed)

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 165lbs/75kg

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max RDLs @ 175lbs/80kg

Results: 8RM was 250lbs/114kg. Today 6RM 195-215-235-255-265lbs/120kg. L-Sit 20 seconds unbroken, with straight legs all 3 rounds. Metcon 20-15-14 RDLs.

Bench and Pulldowns then a KB EMOM

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3 rounds of

  • Max Unbroken Reps Bench Press @ Body Weight
  • Rest 3 minutes (maximize number of reps)

Then 3 rounds of

  • 10 x Narrow Grip Cable Pulldowns @ 70lbs
  • 10 x Deficit Weighted Pushups @ 10kg (hands on yoga blocks)

Then every 2 minutes for 10 minutes (both left and right is one round)

  • 4 x Single Kettlebell Gunslingers Left @ 20kg
  • 4 x Single Kettlebell Thruster Left
  • 4 x Single Kettlebell Bent Row Left
  • Repeat on Right

Results: Bench Press 11-11-7. The rest done as shown.

Presses and KB Marches

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Based on the CF mainsite WOD from April 27, for time

  • 20 x Strict Press @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side
  • 30 x Push Press @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side
  • 40 x Push Jerk @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side

Results: Completed all KB Marches with the KB in one hand before switching to the other. Rx is a 200m Farmer Carry @ 16kg per hand. 23:49.