Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Run, DL and Pistols

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Inspired by this CF Invictus WOD on Instagram.

AMRAP in 4 minutes of

  • Run 400m
  • Max Deadlifts @ 205lbs

Rest 4 minutes then, AMRAP in 4 minutes of

  • Run 400m
  • Max Pistol Squats (R+L=1 rep)

Rest 4 minutes, then AMRAP in 4 minutes of

  • Run 400m
  • Max Deadlift @ 225lbs

Rest 4 minutes then, AMRAP in 4 minutes of

  • Run 400m
  • Max Pistol Squats

Results: Metcon 25-7-15-9 reps. Really happy with my deadlifts being able to do consecutive sets of 10 at 205lbs and 5 at 225lbs. Not happy with my left leg on Pistol squats. Right was good, left was a struggle for every rep. Added 12 x RFE split squats on left only at the end.

Cleans then KBS, Front Squats and Pullups

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Warm up with 3 rounds

  • 3 x Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes, 3 Position Clean

  • 1 x High Hang Squat Clean
  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Then for time 30-20-10

  • Kettlebell Swings @ 24kg
  • Front Squats @ 110lbs
  • Pullups

Results: Squat Cleans still sloppy. Foot work and timing challenges. Kept the weight around 95-115lbs. Metcon 15:12.