Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Crossfit Open WOD 25.3

By | | , , , ,
1 Comment

For time, 20 minute time cap…

  • 3 x Wall Walks
  • 50 calorie Row
  • 3 x Wall Walks
  • 25 x Deadlifts @ 83kg/185lbs
  • 3 x Wall Walks
  • 25 x Cleans @ 43kg/95lbs
  • 3 x Wall Walks
  • 25 x Snatches @ 29kg/65lbs
  • 3 x Wall Walks
  • 50 calorie Row

Results: Rx for 55-59 Masters is 5 x Half Wall Walk, which seemed dumb and overly complex so instead just did 3 full WW. Got up to 11 reps on the rower in the last round at the time cap. 22:26 to finish all reps including changing weights.

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

By | | , , , , ,
Leave a comment

Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Then 3 rounds of

  • 8 x Hip Thrusts
  • 15 second L-Sits

Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..

  • Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
  • Minute 2 – 8 x Front Squats + Max Burpee Pullups
  • Minute 3 – 7 x Front Squats + Max Burpee Pullups
  • Minute 4 – 6 x Front Squats + Max Burpee Pullups
  • Minute 5 – 5 x Front Squats + Max Burpee Pullups
  • Minute 6 – 4 x Front Squats + Max Burpee Pullups
  • Minute 7 – 3 x Front Squats + Max Burpee Pullups
  • Minute 8 – 2 x Front Squats + Max Burpee Pullups
  • Minute 9 – 1 x Front Squats + Max Burpee Pullups

Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

By | | , , , , ,
1 Comment

4 rounds of

  • 3 x Strict Press @ 75% of 1RM
  • Rest 20 seconds
  • 8-10 x Barbell Bent Rows
  • Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

  • Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
  • Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

  • 50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By | | , , , , ,
Leave a comment

5 rounds

  • 3 x Deficit Deadlifts @ heavier than last time
  • 6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

  • 10 x Single Kettlebell Kickstand Deadlift @ 24kg
  • 3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

  • 10 x Box Jumps
  • 10 x Burpees
  • 10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Bench Press and Ring Dips then Row, Thrusters and T2B

By | | , , , , ,
1 Comment

Work up to a heavy

  • 1 x Bench Press

Then EMOM for 8 minutes or until you cannot complete all reps in a round

  • 8 x Ring Dips

Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes

  • 60 Calorie Row
  • 30 x Thrusters @ 45lbs/20kg (empty bar)
  • 30 x Toes to Bar
  • 30 x Thrusters
  • 60 Calorie Row

Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.