Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Bench Press and Ring Pullups then Pushups, KB Snatch and Row

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Max Effort Ring Pullups

Then AMRAP in 20 minutes

  • 8 x Ring Pushups
  • 12 x Kettlebell Snatch per Arm @ 16kg
  • 16 Calorie Row

Results: Used 150lbs for the Bench. Ended up with 12-11-8 reps (will try again next week and see if I can improve on this). 8-8-8 on the Pullups. Metcon 6 rounds plus 8 reps.

Back Squats and Front Squats then KBS, Halos, Push Press and Row

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4 rounds of

  • 6 x Back Squats @ 85% of 3RM

Then 2 rounds of

  • 12 x Front Squats @ 75% of above weight

Then rotate 30 seconds on/30 seconds off for each movement for 16 minutes (4 rounds of each)

  • Kettlebell Swings @ 24kg
  • Alternating Kettlebell Halos @ 14kg (around left plus around right = 1 rep)
  • Kettlebell Push Press @ 14kg per hand
  • Row

Results: Used 195lbs for the Back Squats, 145lbs for the Front Squats. Didn’t keep track of exact numbers on the metcon, just tried to stay consistent for each round.

Back Squats then Goblet Squats, Halos and KBS

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Then 4 sets of

  • 6 x Back Squats @ 80% of 3RM

Then for total reps, 3 rounds of 1 min on/1 min off…

  • 1 minute Goblet Squats @ 24kg
  • Rest 1 minute
  • 1 minute Kettlebell Swings @ 24kg
  • Rest 1 minute
  • 1 minute Alternating Halos @ 16kg (around left plus around right = 1 rep)
  • Rest 1 minute

Results: Used 185lbs for the Back Squats. Got 8 reps in on the last set. Metcon 216 reps total, 72 reps per round… 25-35-12.

Crossfit Open WOD 23.1

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This is a slightly modified version of the Mens base WOD. AMRAP in 14 minutes of

  • 60 Calorie Row
  • 50 x Toes to Bar
  • 40 x Sandbag Thrusters @ 20kg (Rx is Wall Balls @ 10kg)
  • 30 x Clean @ 135lbs
  • 20 x Pullups (Rx is Muscle Ups)

Results: At 14 minutes 161 reps (got to 11 Cleans). Continued and finished whole WOD in 21:20. Nice one. The weight above is for the normal men, which is what I used. Noticed later that for the 55-59 age group the Rx weight is only 115lbs. Maybe another time I’ll try the lighter weight and include Muscle Ups.

RFE Split Squats then Burpees, Front Squats and Situps

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3 rounds of

  • 5 x Rear Foot Elevated Split Squat Each Leg @ 20kg Dumbbell per Hand
  • Rest 2 minutes between rounds

Then inspired by Street Parking’s Kemet Vault WOD…

3 sets for time

  • 5 x Burpees
  • 9 x Front Squats @ 110lbs
  • 7 x Weigthed Situp with 25lbs Plate
  • Repeat for 3 rounds
  • Rest 1 minute between sets

Results: Similar to another Street Parking WOD on Jan 5, but increasing the Front Squats from 7 reps and rounds to 9 reps and rounds. Metcon 14:27 – 4:04/4:13/4:10.