Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Clean and Jerk then Double Unders, Dumbbell Snatch and HSPU

By | | , , , ,
1 Comment

Every 2 minutes for 20 minutes (10 rounds) do Power Cleans and Push Press/Jerk using the following reps scheme…

  • 5 x @65lbs
  • 3 x @80lbs
  • 3 x @95lbs
  • 2 x @115lbs
  • 2 x @125lbs
  • 1 x @130lbs
  • 1 x @135lbs
  • 1 x @140lbs
  • 1 x @ 145lbs
  • Max reps @ 1115lbs (or 80% of max)

AMRAP in 12

  • 40 x Double Unders
  • 20 x Alternating Dumbbell Snatches @ 21kg
  • 10 x Handstand Pushups

Results:  Didn’t go too heavy on the Clean and Jerk, go heavier if you feel up to it. For the Max Reps got up to 8. For the AMRAP – 4 rounds plus 51 reps.

Pushups, Situps, Pullups and Squats then DUs, Kneel-Stand and Russian Twists

By | | , , , ,
1 Comment

Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.

Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)

  • Station 1:  4 x Strict Pullups
  • Station 2: 8 x Pushups
  • Station 3: 12 x Situps
  • Station 4: 16 x Air Squats

Then 2 rounds (inspired by Fit2Day)

  • 50 x Double Unders
  • 10 x Kneel-Stand with 30lbs Sandbag on shoulder, switch shoulder per rep (down/up-left+ down/up-right is one rep)
  • 10 x Russian Twist (left+right is one rep)

Results:  Not one of the more exciting workouts but a good start.  Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.

Crossfit Open WOD 18.1

By | | , , , ,
1 Comment

18.1 is… AMRAP in 20 minutes of

  • 8 x Toes to Bar
  • 5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
  • 5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
  • Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total).  Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.

KBS, Situps, Ring Dips and Power Cleans

By | | , , , ,
Comments Off on KBS, Situps, Ring Dips and Power Cleans

5 rounds of

  • 3 x Hang Power Cleans
  • 3 x L-Sit Pullups

For time

  • 40 x Kettlebell Swings
  • 30 x Situps
  • 20 x Ring Dips
  • 10 x Power Cleans @ 135lbs
  • 20 x Ring Dips
  • 30 x Situps
  • 40 x Kettlebell Swings

Results:  Hang Cleans 80-95-105-115-125lbs (pretty much same as last time).  Metcon 9:42.

Back Sqats and Pullups then Squats, DB Cleans, Pullups and Double Unders

By | | , , , ,
1 Comment

5 rounds

  • 6 x Back Squats
  • Rest 30 Seconds
  • 3 x Ring Pullups (with false grip if possible)
  • Rest 90 seconds

3 rounds for time

  • 21 x Goblet Squats @ 16kg
  • 15 x Dumbbell Ground to Overhead @ 16kg per hand
  • 9 x Pullups
  • 40 x Double Unders

Results. Back Squat 115-135-155-170-195.  Metcon 11:26 (I originally thought 6 rounds would be good, but dropped it to 3 when I felt how hard it was… keep going if you feel it is too easy 🙂 ).