Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Christmas Workout

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Took this right from Crossfit Invictus’ December 23 WOD.

Warm up with 3 sets of the following Barbell Complex

  • 3 x Romanian Deadlift
  • 3 x Bentover Row
  • 3 x Muscle Cleans
  • 3 x Thrusters
  • 3 x Front Rack Reverse Lunges

Then for time, 12 Days of Christmas WOD

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!

Deadlifts, then Armistice Hero WOD

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Every 3 minutes for 15 minutes

  • 3 x Deadlift

Work up to a heavy triple.

Then the Armistice Hero WOD (modified slightly)… AMRAP in 11 minutes of

  • 11 x Power Clean @ 110lbs
  • 11 x Burpees over the Bar
  • 19 x Deadlifts @ 110lbs
  • 18 x Toes to Bar (original is Pullups)

Results: Deadlifts 85-205-235-255-265lbs. Metcon 2 rounds plus 13 reps.

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.