Category Archives: W-G

Weightlifting and Gymnastic Movements

Snatches and Overhead Squats

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EMOM for 6 minutes

  • 1 x Overhead Squat @ 45lbs

Then every 3 minutes for 18 minutes (6 rounds)

  • Frist two rounds – 3 x High Hang Snatch plus Overhead Squat
  • Second two rounds – 3 x Hang Snatch plus Overhead Squat
  • Third two rounds – 3 x Power Snatch plus Overhead Squat

Increase weight per round. 

Then 6 rounds for time

  • 12 x Pullups
  • 9 x Power Snatch @ 65lbs
  • 6 x Overhead Squat @ 65lbs

Results:  For the Snatches 45-55-60-65-75-80lbs.  For the metcon 17:20 (started with 12 snatches, 9 OHS and 6  pullups but switched to the above halfway through since 6 pullups seemed too easy).

Strict Press then Strict Cindy

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Keeping up the high rep model this week trying to build strength.  Every 2 minutes for 14 minutes

  • 8 x Strict Press @ 50% 1RM
  • 6 x Strict Press @ 60%
  • 4 x Strict Press @ 70%
  • 2 x Strict Press @ 80%
  • 8 x Strict Press @ 60%
  • 8 x Strict Press @ 60%
  • 20 x Strict Press with empty bar

Then AMRAP in 20 minutes of Strict Cindy

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Based on a 145lbs 1RM 70-80-95-115-80-80lbs.  For the Metcon 13 rounds plus 3 reps.

Weighted Dips, Bench Press and TGUs

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Not for time do the following ladders.  This is a modified version of  a crossfit.com WOD, but they didn’t specify how to do it so I did it as a triplet, all three exercises per round.  You could also do it as three singlets, do all reps of one before moving to the next.  Increase weight per round.  Rest as needed.

  • 5-5-5-5-5-5-5 x Weighted Dips @ 30lbs/15kg
  • 3-3-2-2-1-1-1 x Bench Press
  • 3-3-2-2-1-1-1 x Turkish Getups

Results:  Bench Press 135-155-185-205(only 1 rep)-195-205-210lbs.  Turkish Getups 12-14-16-18-20-21-24kg.  Rested 30 – 60 seconds between exercises, 1-2 minutes between rounds.

 

Overhead Squats and Toes to Bar then Pike Press and Russian Twists

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Then EMOM for 10 minutes

  • 2 x Overhead Squats

Then for time do 21-18-15-12-9-6-3 of

  • Overhead Squats @ 45lbs (empty bar)
  • Toes to Bar

Not for time

  • 30 x TRX Pike Press
  • 30 x Russian Twists (over/back = 1 rep) @ 10kg

Results: For the first part worked up to 65lbs.  Metcon in 14:11, Overhead Squats were not as hard as I thought they would be… did the first round of 21 unbroken. Next time need to go heavier. I remember the day when one empty bar OHS was impossible!