Category Archives: W-G

Weightlifting and Gymnastic Movements

Power Cleans, Push Press, Front Squats and Situps

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This was inspired by the Crossfit benchmark WODs Andi and Angie.

For time, complete each movement before moving to the next

  • 100 x Hang Power Clean @ 65lbs
  • 100 x Push Press @ 65lbs
  • 100 x Front Squats @ 65lbs
  • 100 x Abmat Situps

Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!

Presses and Font Squats then Cleans, Pullups and OH Reverse Lunges

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4 rounds, rest as needed between rounds

  • 10 x Strict Press @ 60%
  • 8 x Strict Press @ 65%
  • 8 x Strict Press @ 70%
  • 8 x Strict Press @ 75%

Then 4 rounds of Front Squat, rest as needed between rounds

  • 10 x Front Squat @ 60%
  • 8 x Front Squat @ 65%
  • 8 x Front Squat @ 70%
  • 8 x Front Squat @ 75%

Then AMRAP in 12 minutes of

  • 6 x Hang Power Clean @ 65lbs
  • 6 x Overhead Reverse Lungs @ 65lbs (r+l=1 rep)
  • 6 x Pullups

Results: Strict Press 85-95-105-115lbs (push pressed the last two reps). Front Squat 130-140-150-160lbs. Metcon 5 rounds plus 12 reps.

Presses then Pullups, DB Snatch and OH Reverse Lunge

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EMOM for 6 minutes

  • 3 x Strict Press @ 80% of 1RM

Rest 1 minute, then EMOM for 6 minutes

  • 3 x Push Press @ 80% of 1RM

Then 5 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Hang Snatch Left @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Left Hand (4 reps per leg) @ 18kg
  • 8 x Dumbbell Hang Snatch Right @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Right Hand @ 18kg

Results: 1RM Strict Press is 150lbs. 80% is 120lbs/55kg. Turned out to be a good model, since I was at my limit after both EMOMs. Metcon 12:08.

OH Presses then DB Snatches and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Strict Overhead Press

Then EMOM for 6 minutes

  • 8 x Dumbbell Push Press @ 18kg

Then for time (time cap 20 mins)

  • 10 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 5 x Pushups
  • 9 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 10 x Pushups
  • 8 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 15 x Pushups
  • 7 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 20 x Pushups
  • 6 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 25 x Pushups
  • 5 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 30 x Pushups
  • 4 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 35 x Pushups
  • 3 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 40 x Pushups
  • 2 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 45 x Pushups
  • 1 x Alt Dumbbell Snatch
  • 50 x Pushups

Results: Overhead Press 125lbs. Metcon 8 rounds plus 2 snatches and 40 pushups… that was a lot of pushups!

Cleans and HSPU

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Take 15 minutes and warm up Squat Cleans

  • 10 x Muscle Clean @ Empty Bar
  • 10 x Strict Press @ Empty Bar
  • 10 x Front Squat @ Empty Bar
  • 5 x Hang Power Clean @ 65lbs/30kg
  • 5 x Strict Press @ 65lbs
  • 5 x Front Squat @ 65lbs
  • 5 x Hang Power Clean @ 95lbs/43kg
  • 5 x Strict Press @ 95lbs
  • 5 x Front Squat @ 95lbs
  • 3 x Tempo Clean @ 110lbs/50kg
  • 3 x Strict Press @ 110lbs
  • 3 x Front Squat @110lbs
  • 1.1.1.1.1 x Squat Clean @110lbs

Another Wodwell CF WOD from Instagram.

  • 30 x Squat Cleans @ 120lbs/55kg
  • 15 x Handstand Pushups
  • 20 x Squat Cleans @ 120lbs/55kg
  • 10 x Handstand Pushups
  • 10 x Squat Cleans @ 120lbs/55kg
  • 5 x Handstand Pushups

Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…

https://youtube.com/shorts/m9H7KvL6Zzc?feature=share

Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.