Category Archives: M-W

Metabolic and Weightlifting Movements

Bench Press then KB Swings, Marches and Reverse Lunges

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4 rounds of

  • 5 x Bench Press @ 90% of 3RM

Then 2 rounds of

  • Max unbroken Alternating Single Hand Elevated Pushups (l+r=1rep)

Then EMOM for 16 minutes (4 rounds of each movement)

  • Minute 1 – 20 x Kettlebell Swings
  • Minute 2 – 20 x Single Kettlebell Suitcase March with Kettlebell in Left Hand (l+r=1rep)
  • Minute 3 – 20 x Kettlebell Suitcase March Right Hand
  • Minute 4 – 20 x Goblett Reverse Lunges (total, 10 per side)

Results: Bench Press 175lbs. Had to break sets up… 5-5-4+1-4+1. Pushups 10 and 10 reps.

Crossfit Open WOD 24.1

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For time, 15 minute time cap,

  • 21 x Dumbbell Snatch Arm 1 @ 21kg (Rx is 22.5kg)
  • 21 x Burpees over the DB
  • 21 x Dumbbell Snatch Arm 2
  • 21 x Burpees ove the DB
  • 15 x Dumbbell Snatch Arm 1
  • 15 x Burpees over the DB
  • 15 x Dumbbell Snatch Arm 2
  • 15 x Burpees over the DB
  • 9 x Dumbbell Snatch Arm 1
  • 9 x Burpees over the DB
  • 9 x Dumbbell Snatch Arm 2
  • 9 x Burpees over the DB

Results: 13:27.

Handstand Work then Snatches and Wall Balls

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5 rounds of

  • 30 second Handstand Hold
  • 8-12 x Seated Dumbbell Press @ 10kg per hand
  • Rest 2 minutes

Then 2 rounds with empty bar

  • 3-5 x Snatch Pull to Waist
  • 6-8 x Panda Pull
  • 1 x Hang Snatch

Then AMRAP in 10 minutes

  • 1-2-3-4… x Power Snatch @ 75lbs
  • 12 x Wall Balls / Sandbag Thrusters

Results: Metcon 6 rounds.