Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Run, Power Clean, Push Press and Toes to Bar

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For time

  • Run 800m
  • 21 x Clean and Press @ 95lbs
  • 21 x Toes to Bar
  • Run 400m
  • 15 x Clean and Press
  • 15 x Toes to Bar
  • Run 200m
  • 9 x Clean and Press
  • 9 x Toes to Bar

Results:  17:24.  My distances were off so only ended up doing about 750m, 300m, 200m.  Good workout though.  To make it longer, do 2 rounds at 400m/15 reps and 3 rounds at 200m/9 reps (that was my original plan but wimped out).  Probably good to drop the weight to 80lbs for the long version.

Deadlifts then KBS, Front Squats and Handstand Pushups

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Took the deadlift part from the CF Invictus WOD from July 25.

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then 3 rounds for time of

  • 30 x Kettlebell Swings
  • 15 x Front Squats  110lbs
  • 5 x Handstand Pushups

Results: Deadlifts 155-185-205-225-255lbs.  Metcon in 12:17.

Bench Press then Dips, Push Press and Burpees

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I was looking to do Bench Presses and found this as today’s WOD on CF Invictus.

Every 3 minutes, for 18 minutes (6 sets) do Bench Press

  • Set 1 – 5 reps @ 80-85%
  • Set 2 – 3 reps @ 85-90%
  • Set 3 – 2 reps @ 90%
  • Set 4 – 3 reps @ 85-90%
  • Set 5 – 8 reps @ 75-80%
  • Set 6 – 8 reps @ 75-80%

The five rounds for time of:

  • 12 Ring Dips
  • 12 Push Presses @ 95lbs
  • 12 Burpees Over the Barbell

Results:  Bench Press 160-185-200-185-150-150lbs (1RM is around 205lbs). For the Metcon 18:40.

T2B, Squats, Pushups, Row, Situps and Burpees

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3 rounds for time

  • 15 x Strict Toes to Bar
  • 40 x Air Squats
  • 20 x Pushups
  • 250m Row (I did 10cal on my rower since it doesn’t do meters)
  • 20 x Situps
  • 15 x Burpee

Results:  22:51.  Nice 20 minute or so cardio workout when time is limited.  Based on a workout from Atomic Crossfit: Temple of your Dreams. Same idea but 4 RFT and Pullups, not strict T2B so if you have the time, throw in another round.