Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Bench Press then Bent Rows, Pushups and DUs

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5 rounds to work up to a heavy

  • 3 x Tempo Bench Press (42×1)

Then 3 rounds of

  • Max Unbroken Reps @ 80% of above

Then AMRAP in 12 minutes of

  • 10 x Dumbbell Bent Rows @ 14kg per hand
  • 20 x Pushups Plus Sandbag Pullthrough
  • 30 x Double Unders

Finisher, 3 rounds of

Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.

Front Squat and Strict Press then V-Ups, Thrusters and Burpee Pullups

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Front Squats @ 85% of 5RM weight

Then 2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 85% of 5RM weight

Then for time 5 rounds of

  • 15 x V-Ups
  • 10 x Thrusters @ 75lbs
  • 5 x Burpee Pullups

Results: Front Squats 5RM is 190lbs so used 165lbs…10 and 10 Reps. Strict Press 5RM around 125lbs so used 105lbs…10 and 8 Reps. Metcon 10:29.

Crossfit Open WOD 22.1 then Pullups

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AMRAP in 15 minutes of

  • 3 x Wall Walks
  • 12 x Dumbbell Snatch @ 21kg (total) (Rx is 50lbs/22.5kg)
  • 15 x Box Jump Overs

Then every 30 seconds for 10 minutes

  • 1 x Weighted Pullup @ 20kg

3 rounds of

  • 8 x Cable Pulldowns @ 75lbs

Results: Metcon 182 reps… was hoping to get to 210 :-(. Happy with the pullups, focused on form and full ROM. Same with cable pulls, hoping those will translate to a solid strict bar muscleup over time.

Bench Press then HSPU, Deadlifts, Rows and Buprees

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4 rounds of

  • 10 x Pike Lift Over a Kettlebell (over and back is one rep)
  • 15 second Pike Lift Hold

Then 10 rounds of

  • 6 x Bench Press @ 80% of 1RM
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 3 x Handstand Pushups
  • 6 x Deadlift + Barbell Row @ 110lbs/50kg
  • 9 x Burpees

Finisher…. Bike Intervals

  • 4 rounds of 30 seconds work/30 seconds rest
  • 4 rounds of 45 seconds work/1 minute rest
  • 4 rounds of 30 seconds work/30 seconds rest

Results: Started with 165lbs/75kg with the Bench Press but could only manage 5 reps in round 8, so dropped to 135/66kg(70% of 1RM) for the last 2 rounds. Metcon 7 rounds plus 4 reps.