Category Archives: W-G

Weightlifting and Gymnastic Movements

Bench Press and RFE Split Squats then Power Snatch, Pushups and Pullups

By | | , , , ,
2 Comments

6 rounds, rest 90 seconds between rounds

  • 5 x Bench Press @ 65% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Vench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 5 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Bench Press @ 95% + 5 x RFE Split Squats per Leg @ 12kg per Hand

Then taken from Crossfit New England… AMRAP in 12 minutes of

  • 12 x Power Snatch @ 75lbs
  • 12 x Pushups
  • 12 x Pullups

Results: Bench Press 140-160-185-160-185-205lbs. Metcon 4 rounds plus 7 reps.

OHS then T2B, Dumbbell Snatch and HSPU

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes using and empty bar

  • 1 x Power Snatch
  • 1 x Overhead Squat
  • 3 x Full Snatch

Every 2 minutes for 12 minutes

3 x Overhead Squat

Work up to a heavy triple.

Then for time do 5 rounds of

  • 12 x Alternating Dumbbell Snatch (6 per hand) @ 21kg
  • 9 x Toes to Bar
  • 6 x Handstand Pushups

Results: For the OHS ended up at 95lbs (tried 100lbs but failed after one rep). Metcon 10:23.