Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Deadlift, HSPU, Pullups and Row

By | | , , , ,
Comments Off on Deadlift, HSPU, Pullups and Row

For time per round, every 4 minutes for 20 minutes

  • 3 x Deadlift @ 80% of 1RM
  • 6 x Handstand Pushups
  • 9 x Strict Pullups
  • 12 Cal Row

Then alternate EMOM for 6 minutes

  • Even round – 30 second Handstand Hold
  • Odd round – 30 second Kettlebell Swings @ 32kg

Results: First part, used 225lbs for the Deadlift… 2:14-2:20-2:25-2:44-3:05. Handstand Pushups were easy today. After the first two rounds, Pullups got really hard.

Crossfit Open WODs 21.3 (Scaled) and 21.4

By | | , , , ,
Comments Off on Crossfit Open WODs 21.3 (Scaled) and 21.4

For total time

  • 15 Front Squats @ 65lbs (this is the women’s weight, men Rx is 95lbs)
  • 30 Toes to Bars
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Pullups
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Chest to Bar Pullups
  • 15 Thrusters @ 65lbs

Record total time for that part and then take 7 minutes and work up to a heavy complex

  • 1 x Deadlift
  • 1 x Clean
  • 1 x Hang Clean
  • 1 x Jerk

Results: 21.3 – 15:40. 21.4 – 130lbs (Power Clean and Hang Power Clean). After time was up did one more 21.4 complex @ 135lbs.

Bench Press and Pushups then Row, Dips and Power Cleans

By | | , , , ,
Comments Off on Bench Press and Pushups then Row, Dips and Power Cleans

4 rounds

  • 6 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Dynamic Pushups

Then 5 rounds for time

  • Row 14 Calories
  • 7 x Dips
  • 7 x Power Cleans @ 110lbs

Results: Bench 165lbs (improved a lot since the last tme I did 6 reps in Nov 2020… 150lbs). Metcon 11:58.

Presses and Rows then KBS, Burpees, Pullups and Presses

By | | , , , ,
Comments Off on Presses and Rows then KBS, Burpees, Pullups and Presses

5 rounds

  • 6 x Strict Press
  • Rest 30 seconds
  • 5 x Bent Rows @ 24kg per side
  • Rest 90 seconds

Then for time

  • 15 x Kettlebell Swings @ 32kg
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 45 x Pullups
  • 5 x Burpees
  • 30 x Dumbbell Push Press @ 16kg
  • 5 x Burpees
  • 15 x Kettlebell Swings @ 32kg

Results: Strict Press 65-80-95-105-115lbs. Metcon 9:40. Not bad for having come up with this myself. Was wanting something between 8 and 12 mins and hit that right on.

John Lewis Memorial WOD

By | | , , ,
Comments Off on John Lewis Memorial WOD

Taken from WodWell’s Instagram post from yesterday.

For time, complete all 4 sets

2 rounds

  • 21 x Pushups
  • 40 x Situps

Then

  • 80 x Single Dumbbell Overhead Reverse Lunge @ 18kg (Switch hands as needed)

Then 7 rounds

  • 17 x Air Squats
  • 20 x Double Unders

Finally

  • 80 x Dumbbell Step Ups @ 18kg per Hand

Results: 27:40. Splits- 4:12 / 5:48 / 6:05 / 11:35.