Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Glute Bridges and Knee Tucks then Cleans, Burpees and T2B

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4 rounds

  • 10 x Stability Ball Glut Bridge
  • 10 x Stability Ball Knee Tucks

Then 6 rounds of the following complex

Increase weight per round.

Then the Crossfit New England WOD from March 23.

AMRAP in 15 minutes of

  • 2 x Toes to Bar
  • 2 x Single Dumbbell Squat Clean (total 1 per hand) @ 18kg
  • 2 x Burpees
  • 4 x Toes to Bar
  • 4 x Single Dumbbell Squat Clean (total 2 per hand) @ 18kg
  • 4 x Burpees
  • 6 x Toes to Bar
  • etc.

Switch Dumbbells however you like, alternate or first half of reps on one hand second half of the reps on the other.

Results: Cleans 65-75-85-95-110-115lbs. Metcon 7 rounds plus 12 reps. Did half DB reps.on one hand before switching to the next.

Sumo Deadlifts then Overhead Squats, Sumo Deadlift Highpulls, and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Sumo Deadlifts @ Body Weight

Then, taken from the CF New England WOD from March 5.

AMRAP in 10 minutes

  • 15 x Overhead Squats @ 65lbs
  • 12 x Sumo Deadlift Highpulls @ 65lbs
  • 9 x Strict Pullups

Results: Used 165lbs for the Sumo Deadlifts. Metcon 3 rounds plus 25 reps.

Fat Amy… Down and Back Metcon

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Based on the Fat Amy WOD from WODwell.

For time

  • 50 x Air Squats
  • 10 x Burpees
  • 40 x Ab Mat Situps
  • 10 x Burpees
  • 30 x Lunges (L+ R = 2 reps)
  • 10 x Burpees
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Burpees
  • Row 10 Calories
  • 10 x Burpees
  • 20 x Kettlebell Swings
  • 10 x Burpees
  • 30 x Lunges
  • 10 x Burpees
  • 40 x Situps
  • 10 x Burpees
  • 50 x Air Squats

Results: 17:02

Back Squats then Burpee Pullups, DB Snatch and Wallballs

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Redoing the CF Invictus WOD from May 2, 2018. My original post is located here.

Every 3 minutes for 15 minutes

  • Sets 1 – 4 – 4 x Back Squat @ 75-85%
  • Set 5 – Max Reps Back Squat @ 80-85%

Then AMRAP in 10 minutes of

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 21kg
  • 20 x Wallballs / Sandbag Thrusters

Results: Back squats 185-190-195-200-(2x)205lbs. Back Squats were difficult today. Metcon 4 rounds plus 6 reps (last time was 3 rounds plus 26 reps).

Snatches then Snatches, T2B and BJ Overs

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4 sets of the following complex (Kari Pearce’s Power Ab WOD)

  • 1 x Knee Tuck
  • 1 x Bicycle (L+R)
  • Repeat for 5 rounds

Rest as needed between sets.

Then 6 rounds

  • 3 x Power Snatch

Work up to a heavy triple.

Then AMRAP in 12 minutes of

  • 6 x Power Snatch @ 65% from above
  • 9 x Toes to Bar
  • 12 x Box Jump Overs

Results: Ab work was OK, mine didn’t look nearly as good as in the video. Power Snatch – 65-75-85-95-105-110lbs. AMRAP – 6 rounds plus 6 reps, used 70lbs for the Snatch.