Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Squat Cleans then Abmat Situps, BJs and more Squat Cleans

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Warmed up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Front Squats

Started with an empty bar then 65lbs, 95lbs.

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean

Work up to a heavy single.

Then based on a WOD from The Box Programming on Instagram…

AMRAP in 15 minutes

  • 20 x Box Jumps
  • 20 x Abmat Situps
  • 2 – 4 -6 … x Hang Squat Cleans @ 80% from above

Increase the number of Squat Cleans per round by 2 until time is up.

Results: Hang Squat Clean 105-115-125-135-145-155lbs. 80% is 125lbs. Metcon 4 rounds plus 31 reps. Squat Cleans went well, pulling my elbows under the bar instead of pulling the bar to my shoulders, much more like a medball clean.

Strict Press then Deadlifts, T2B and Burpees

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EMOM for 9 minutes, rest 1 minute between rounds

  • 45 second Handstand Hold
  • 45 second Side Plank Left
  • 45 second Side Plank Right

Then every 2 minutes for 10 minutes

  • 5 x Strict Press @ 65%
  • 5 x Bent Barbell Rows

Then a Crossfit New England WOD from Jan 10…

AMRAP in 15 minutes of (original is 20 minutes)

  • 1 x Deadlift @ 225lbs
  • 10 x Toes to Bar
  • 15 x Burpees over the Bar

Results: Strict Press/Rows @ 95lbs. Metcon 6 rounds plus 1 rep. Reduced it to 15 minutes to fit it into one hour including warm ups.

Bench Press then Row, Squats and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).

Power Cleans and Pullups then Double Unders, Power Cleans, and Pullups

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A modified CF New England WOD to compliment the workout from last Thrusday.

6 rounds of

  • 3 x Power Clean
  • Rest 30 Seconds
  • 3 x Weighted Pullups @ 30lbs
  • Rest 2 minutes

Then AMRAP in 15 minutes of

  • 30 x Double Unders
  • 10 x Hang Power Cleans @ 85lbs
  • 30 x Double Unders
  • 10 x Pullups

Results: Power Cleans 115-125-135-140-145lbs. AMRAP 5 rounds plus 38 reps.

Push Press, Pullups and Box Jumps

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This CF New England WOD fits well into the current cycle.

Take 15-20 minutes and work up to a heavy

  • 3 x Push Jerk / Push Press

Then AMRAP in 15 minutes of

  • 15 x Pullups
  • 15 x Box Jumpovers
  • 15 x Push Press @ 70% of first part

Results: Push Press 155lbs. Metcon 3 rounds plus 38 reps using 110lbs/50kg for the Push Press.