Category Archives: W-G

Weightlifting and Gymnastic Movements

Front Squats and HSPU then Cleans, Box Jumps and Plate Walks

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5 rounds

  • 3 x Front Squats
  • Rest 30 seconds
  • 5 x Handstand Pushups
  • Rest 90 seconds

Results: Front Squats 165-170-175-185-190lbs. Initially planned to do more but was really tight and the front squats were a struggle, so took the last 15 minutes to work on mobility instead of the Metcon.

HSPU and Pullups then Power Cleans and Dips

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5 rounds of

  • 10 x Alternating Single Leg Pike Lift from Paralleletts (5 per side)

Then another repeat WOD, this time from March 13, 2019.

5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results: Metcon – 10:08 (last time completed in 11:33).

Pike Lifts then Bench Press, Pullups and Situps

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4 rounds of

Every 2 minutes for 10 Minutes

  • 8 x Alternating Single Arm Dumbbell Bench Press per Side @ 21kg

Hold both Dumbbells and alternate pressing each for a total of 8 per side.

Then AMRAP in 20 minutes

  • 10 x Strict Pullups
  • 10 x Weighted Situps @ 25lbs/10kg
  • 10 x Bench Press @ 145lbs

Results: Update on March 15… noticed I forgot to put my results in. According to my timer, I got in 4 rounds with 5 minutes remaining, so probably very close to 5 rounds (round 4 took 4:49).

Power Cleans then Power Cleans, Pullups, HSPU and Front Squats

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Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Power Clean
  • Set 2 – 3 x Power Clean
  • Set 3 – 2 x Power Clean
  • Sets 4 to 8 – 1 x Power Clean

Then AMRAP in 20 minutes

  • 3 x Strict Pullups
  • 6 x Handstand Pushups
  • 9 x Power Cleans @ 110lbs
  • 12 x Front Squats

Results: Power Cleans 95-115-135-155-165-175-180lbs (new 1RM max). Metcon 5 rounds plus 6 reps.

Handstand Walks then Pullups, Clean and Jerk, Toes to Bar and Snatch

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EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 10 x Med Ball Knee Raises from Parallel Bar @ 4kg

Then take 15 minutes and practice handstand walks.

Then based on the 2020 “Nine Lives” WOD from Wodapalooza.

For total Clean and Jerks, EMOM for 6 minutes

  • 9 x Pullups
  • Max Clean and Jerk in remaining time @ 110lbs

Rest 2 minutes then

For total Power Snatch, EMOM for 6 minutes

  • 9 x Toes to Bar
  • Max Power Snatch in remaining time @ 75lbs

Results: Deceptively difficult WOD considering 6×9=54 Pullups and Toes to Bar each! Total C&J – 18, Total Snatch – 20.