Category Archives: W

Weightlifting Movement

Bench Press and Cossack Squats then KB Cleans, Presses and Reverse Lungs

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3 rounds of

  • 10 x Bench Press @ heavier than last time
  • 10 x Alternating Goblet Cossack Squats @ 16kg (l+r=1 rep)

Then AMRAP in 12 minutes

  • 2 x Kettlebell Clean and Press @ 14kg per hand
  • 2 x Alternating Kettlebell Front Racked Reverse Lunges @ 14kg per hand (r+l=1 rep)
  • 4 x Kettlebell Clean and Press
  • 4 x Alternating Kettlebell Front Racked Reverse Lunges
  • 6 x Kettlebell Clean and Press
  • 6 x Alternating Kettlebell Front Racked Reverse Lunges
  • etc.

Results: Used 60kg for the Bench Press. Metcon 6 rounds plus 7 reps.

Deadlifts, L-Sits and Lunges

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A mashup of a Crossfit WOD followed by a Street Parking WOD which I think complement each other nicely….

7 rounds of

  • 15 second L-Sit
  • Rest 30 seconds
  • 3 x Heavy Deadlift
  • Rest 1 minute

Then 30 rounds for time of

  • 2 x DB Deadlift @ 18kg per hand
  • 2 x DB Farmer Lunges @ 18kg per hand (r+l=1rep)

Results: Used 255lbs/115kg for the Deadlifts. Metcon 12:35.

Strict Presses then Back Squats and Push Presses

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Take 20 minutes and work up to a heavy

  • 1 x Strict Press

Then a Crossfit Mainsite WOD… AMRAP in 12 minutes

  • 12 x Push Press @ 50kg
  • 12 x Back Squat @ 50kg

Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.

Back Squats

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Only legs today since I plan to go for a hike/snowshoe and want to get an early start. Combine with the metcon from tomorrow’s WOD to make it a full workout.

Work up to a heavy

  • 5 x Back Squat

Then EMOM for 8 monutes or until you cannot complete all reps in a minute

  • 8 x Back Squat @ 70% of above max

Results: Back Squat got up to 215lbs/96kg. Used 70kg for the second part but only completed 4 rounds.

Strict Presses then Cleans and Front Squats

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3 rounds

  • 6 x Strict Press @80-85% of 1RM

Then 3 rounds of

  • Max Back Supported Seated Dumbbell Press @ 12kg per hand (back against wall or box)

CF New England’s “Opposites Attract” WOD…

  • 1-2-3…8-9-10 x Power Cleans @ 115lbs/52kg
  • 10-9-8…3-2-1 x Front Squats

Then accumulate

  • 2 Minutes L-Sit Hold

Results: Used 125lbs for the Strict Presses. Split the Presses again into 4.1.1-3.1.1.1-3.1.1.1. Seated Presses 15-15-15. Metcon 17:21.