Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Deadlifts then an AMRAP

By | | , , , , ,
1 Comment

Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:

  • 5 x @ 135lbs
  • 5 x @ 185lbs/84kg
  • 5 x @ 235lbs
  • 3 x @ 285lbs
  • 2 x @ 295lbs
  • 1 x @ 300lbs/136kg
  • 1 x @ 300lbs
  • 10 x @ 185lbs

Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):

  • 100 x DUs
  • 10 x Box Jumps
  • 5 x Burpees
  • 10 x Pullups
  • 5 x Front Squats @ 115lbs/52kg
  • 10 x KB Swings @ 24kg
  • 5 x Cleans @ 115lbs/52kg
  • 10 x Wall Ball shots @ 9kg
  • 100 x DUs

Results:  Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32.  136kg is a PR for Deadlifts.

Press and Squat then C2B PU, HSPU and T2B plus a 1k Row

By | | , , , ,
1 Comment

Every 2 minutes for 5 sets do:

  • 5 x Strict Press @ 115lbs (52kg)

Then every 2 minutes for 5 sets do:

  • 5 x Front Squats @ 165lbs (75kg)

Then do 3 sets of the following, rest 2 minutes between sets:

  • 7 x Chest to Bar Pullups
  • 7 x Handstand Pushups
  • 7 x Kipping Toes to Bar

Then for time row 1000m.

Results:  Did the 1000m in 4:00 exactly.

Push Press and Toes to Bar then Front Squats, Pushups, Lunges and Wall Walks

By | | , , , ,
2 Comments

EMOM for 14 minutes (7 sets of each exercise) do:

  • Even Minute – 5 x Push Press @ 55kg
  • Odd Minute – 5 x Strict Toes to Bar

Then for max lunges and pushups do 12 sets of 1 minute work, 30 seconds rest of:

  • Even Minute – 5 x Front Squats @ 55kg then max reps jumping lunges for the rest of the minute, rest
  • Odd Minute – 3 x Wall Walks then max reps plyometric Pushups for the rest of the minute, rest

Results:  124 Lunges and 49 Pushups.

Strict Press then Pullups, Burpees and S2OH

By | | , , , ,
1 Comment

Taken from Atomic Crossfit’s workout from today.

Every 3 minutes for 15 minutes do:

  • 5 x Strict Press @ 50kg

Then AMRAP in 12 minutes of:

  • 10 x Burpees
  • 20 x TRX Rows
  • 30 x Shoulder to Overhead @ 30kg

Then do 4 rounds of 20 second work / 40 second rest of:

  • Handstand Hold

Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).