Category Archives: Movement Class

Burpees, Thrusters, Clean and Jerks

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Bench Press

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1 rep @ 100% +
  • Set 7 – 5 reps @ 75 – 85%

Rest 2 minutes between rounds. In set 6 rest as needed between reps.

Streetparking WOD from June 6, 2018…

EMOM for 20 minutes

  • Even Minute – 5 x Lateral Burpees over the Bar + 5 x Hang Clean and Jerk
  • Odd Minute – 4 x Bar Facing Burpees + 4  Thrusters

Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press.  For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter.  Stopped in the 15th minute because I could only get through the burpees. 

Front Squats then Thrusters T2B and Box Jumps

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Inspired by the CF Invictus WOD from Nov 30, 2018.

Front Squats

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1.1 rep @ 100% +

Rest 2 minutes between rounds. In the last round rest as needed between reps. 

Then AMRAP in 12 minutes of

  • 12 x Thrusters @ 80lbs
  • 12 x Toes to Bar
  • 12 x Box Jump Overs

Results:  Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂  ).   Metcon – a very hard 4 rounds plus 11 reps.

TGUs then Pullups, Pistols, Handstand Pushups and Russian Twists

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Warm up with 3 rounds of

  • 3 x Turkish Getups per hand

Increase weight per round.

EMOM for 20 minutes (5 rounds)

  • Station 1 – 6 -8 x Strict Pullups
  • Station 2 – 4 – 6 x Pistol Squats (total, 2 – 3 per leg)
  • Station 3 – 4 – 6 x Handstand Pushups
  • Station 4 – 8 – 12 x Russian Twists @ 14kg

Results:  TGUs 14-18-21kg.  EMOM went as planned.

Thrusters then Thrusters, Snatches and Toes to Bar

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This is a combination of two different Crossfit mainsite WODs.

Warm up with 3 rounds of

  • 3 x Pause Front Squats
  • 3 x Strict Press, hold 2 seconds at top of press

Then 5 rounds of

  • 5 x Thrusters

Rest as needed per round, work up to a heavy set.

Then for time 22-18-14-10-6-2 of

  • Dumbbell Thursters @ 14kg
  • Alternating Dumbbell Snatches @ 14kg
  • Toes to Bar

As recommended by the WOD description, use light weights for the metcon to increase intensity.  Should be able to cycle through the WOD quickly.

Results:  For the Thrusters (started with the weights in a rack) 95-115-120-125-130lbs, split the last round into 3 and 2.  Metcon in around 12 minutes (messed up starting my watch  so missed most of the first round… added 2 minutes to compensate).