Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Snatches and Overhead Squats, then Double Unders and other stuff

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EMOM for 10 minutes do:

  • 1 x Power Snatch + Overhead Squat @ 65lbs

Then for time do:

  • 30 x Double Unders
  • 50 x KB Swings @ 24kg
  • 30 x Double Unders
  • 40 x Box Jumps
  • 30 x Double Unders
  • 30 x Situps
  • 30 x Double Unders
  • 20 x Goblet Squats @ 24kg
  • 30 x Double Unders
  • 10 x Power Snatch @ 95lbs

Results:  For the metcon finished in 11:35.

Weighted Pullups and Dips then Toes to Bar, Snatches, Deadlifts and Burpees

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Not for time do 5 sets of:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 15kg

Then do AMRAP in 7 minutes of:

  • 7 x Deadlift @ 185lbs
  • 7 x Burpees over the Barbell

Rest 3 minutes then do another AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch Right Hand
  • 7 x Dumbbell Snatch Left Hand
  • 7 x Toes to Bar

Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

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Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.

Dumbbell Press followed by HSPU, Squats, C2B Pullups, Knee Tucks and Row

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Do 5 sets of:

  • 5 x Seated Dumbbell Press @ 14kg
  • Rest 1 – 2 minutes per round

Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):

  • Station 1: 5-8 x Strict Handstand Push-Ups
  • Station 2: 10-15 x Goblet Squats @ 24kg
  • Station 3: 3-5 x Chest to Bar Pullups
  • Station 4: 15-20 x TRX Knee Tucks

Then for time :

  • Row 500m

Results:   Maxed out on all of the second part each round except the handstand pushups.   For the HSPU got 8 in the first round then 5 per round after.  Rowed 500m in 2:01.

Snatch Complex followed by Double Unders, Pullups and G2OH

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Not for time, resting as needed, do 6 rounds of the following, increase weight per round

  • 2 x High Hang Snatch (above the knee)
  • 2 x Hang Snatch (below the knee)
  • 2 x Power Snatch (from the floor)

Then, also not for time and resting as needed between rounds, do 3 rounds of:

  • 3 x Power Snatch increasing weight per round

Finally do AMRAP in 12 minutes of (taken from CF Invictus):

  • 40 x Double Unders
  • 20 x Pullups
  • 10 x Ground to Overhead

Results:  For the first part started with an empty bar then did, 65, 75, 80, 95, 95lbs.  For the second part did 95, 105 and 115lbs. For the AMRAP did 3 rounds plus 50 reps with snatches @ 80lbs/36kg for the G2OH.