Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

OHS then 3 x 4 minute AMRAPS

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6 rounds, rest 90 seconds between rounds

  • 5 x Overhead Squats @ 70%
  • 3 x Overhead Squats @ 80%
  • 1 x Overhead Squats @ 85%
  • 5 x Overhead Squats @ 80%
  • 3 x Overhead Squats @ 85%
  • 1 x Overhead Squat @ 90%

Then, inspired by today’s CF Invictus WOD, AMRAP in 4 minutes of

  • 5 x Hang Squat Snatch @ empty bar
  • 10 x Burpees over the Barbell

Rest 2 minutes then AMRAP in 4 minutes of

  • 10 x Dumbbell Power Cleans @ 18kg
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes of

  • 15 x Box Jump Overs
  • 30 x Double Unders

Results: OHS 75-85-95-85-95-100lbs. Metcon 54 reps, 55 reps, 157 reps.

Clean and Jerk then Run

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Using an empty bar, 3 rounds of

  • 3 x Hang Clean
  • 3 x Front Squat
  • 3 x Strict Press
  • 3 x Squat Clean

Rest as needed between rounds

Take 20 minutes and work up to a heavy

  • 1 x Clean and Jerk

Then 3 rounds for time

  • Run 400m
  • 8 x Clean @ 65% of max from above
  • 8 x Hand Stand Pushups

Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.

OHS then DB Snatch, DUs and T2B

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2 rounds of

  • 2 x Turkish Getups per Side

Then every 2 minutes for 6 minutes (3 rounds).

  • 5 x Overhead Squats @ 80%

Then AMRAP in 15 minutes

  • 6 x Dumbbell Snatch Left @ 21kg
  • 30 x Double Unders
  • 6 x Dumbbell Snatch Right @ 21kg
  • 30 x Double Unders
  • 6 x Toes to Bar
  • 30 x Double Unders

Results: Used the TGUs to warm up with 8kg and 14kg. Overhead Squats @ 85lbs. Metcon 4 rounds plus 39 reps.

Front Squats then Cleans, Pullups and Sandbag Thrusters

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Crossfit Invictus Workout from October 23, 2019.

4 sets of

  • 3 x Front Squats @ 75-85%
  • Rest 2 minutes between rounds

Then 3 rounds for time of

  • 10 x Squat Cleans @ 95lbs
  • 15 x Pullups
  • 20 x Sandbag Thrusters @ 30lbs or Wall Balls

Results: Front Squats 165-185-185-185lbs. Metcon in 10:40.