Category Archives: W

Weightlifting Movement

Cleans then DT (scaled)

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3 rounds

  • 3 x Clean Liftoff to Knees
  • 3 x Clean Pull to Waist
  • 3 x Hang Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Work up to a heavy couplet.

Then 5 rounds for time (DT Hero WOD, Rx for men is 155lbs)

  • 12 x Deadlifts @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Push Press @ 95lbs

Results: Cleans 95-115-125-135-145-155lbs. Hips were really tight so had trouble getting under the bar. Metcon 8:09. Last time, in May of 2019 completed in 8:45. Probably time to increase the weight to 105lbs (ladies Rx weight).

Power Snatch then TGUs and Farmer Carry then DB Squat Clean, Push Press and OH Lunges

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Every two minutes for 10 minutes (5 rounds)

  • 5 x Hang Power Snatch @ 75lbs

Then 3 sets of

  • 3 x Turkish Getup per Side @ 16kg
  • 100ft/30m Farmer Carry @ 32kg per Hand
  • Rest 1 minute

AMRAP in 12 minutes alternating hands per round (all 18 reps with left hand then all 18 reps with right hand is one round)

  • 6 x Single Arm Squat Clean @ 16kg
  • 6 x Single Arm Push Press
  • 6 x Overhead Reverse Lunge

Results: Snatches were good. Worked on form and full extension. Metcon 5 rounds + 12 reps

Overhead Squats

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3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then take 15 minutes and work on Snatch Balance. Increase weight if possible.

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 75lbs
  • Set 2 – 3 x Overhead Squat @ 85lbs
  • Set 3 – 2 x Overhead Squat @ 95lbs
  • Set 4 – 1 x Overhead Squat @ 85lbs
  • Set 5 – 1 x Overhead Squat @ 95lbs
  • Set 6 – 1 x Overhead Squat @ 100lbs

Results: Not one of the greatest session everything seemed difficult, tight, slow. OHS 75-85-95-95-100-100lbs.

Handstand and Core Work then Snatches

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EMOM for 12 minutes

  • 45 Second Handstand Hold
  • 8 x Weighted Knee Raises from Pullups Bar
  • 30 Second Superman Hold

Then take 15 minutes and work on Handstand Walks

Then every 2 minutes for 12 minutes

  • 1 x Power Snatch

Then for time (Isabel)

  • 30 x Power Snatch @ 75lbs

Results: Power Snatch 75-85-95-105-115-120lbs. Metcon 2:35.

Planks then Overhead Squats

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4 rounds

EMOM for 12 minutes, alternate through the following

  • Station 1 – 5 x Standing Sots press @ empty bar
  • Station 2 – 3 x OHS @ empty bar

Every 3 minutes for 12 minutes

  • 3 x Overhead Squat

Work up to a heavy set.

Then for form, 3 rounds of

  • 3 x Snatch Balance

Results: Overhead Squats 75-85-95-105lbs. Snatch Balance 65-75-75lbs.