Category Archives: Movement Class

Deadlifts then Snatches, Pullups and DUs

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Every 3 minutes, for 18 minutes (6 sets)

  • Set 1 – 5 x Deadlift @ 200lbs
  • Set 2 – 4 x Deadlift @ 220lbs/100kg
  • Set 3 – 3 x Deadlift @ 240lbs/110kg
  • Set 4 – 2 x Deadlift @ 255lbs/115kg
  • Set 5 – 2 x Deadlift @ 265lbs/120kg
  • Set 6 – 4-6 x Deadlift @ 240lbs/110kg

For time:

  • 60 x Double-Unders
  • 30 x  Snatches @ 65lbs/30kg
  • 30 x Pull-Ups
  • 40 x Double-Unders
  • 20 x  Snatches
  • 20 x Pull-Ups
  • 20 x Double-Unders
  • 10 x Snatches
  • 10 x Pull-Ups

Results:  For the Metcon 14:36.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

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EMOM for 10 minutes

  • 4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

  • 1.1.1 x Power Clean

Then AMRAM in 12 minutes

  • 10 Cal Row
  • 10 x Squat Cleans @ 95lbs
  • 10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep).  Metcon 2 rounds plus 18 reps.

Front Squats and Handstand Hold then Felix the Cat Hero WOD

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5 rounds

  • 4 x Fronts Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Front Squats:  115-135-155-175-185lbs.  For the metcon 22:38.