Category Archives: W

Weightlifting Movement

Strict Press then DT (scaled)

By | | , , ,
2 Comments

 Every 2 minutes for 6 minutes

  • Accumulate 30 seconds L-Sit

Take 15 minutes and work up to a heavy

  • 1 x Strict Press

The 5 rounds for time (scaled version of the DT Hero WOD)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Jerk/Push Press @ 95lbs

Cash out with 1000m row.

Results:  L-Sit still sucked, used bent knees, need lots of work.  Strict Press 1 x 150lbs.  Metcon 8:47 (was 9:30 last time so big improvement).  Row in 4:37.

TGUs, Cleans and Glute Bridges

By | | , , , ,
Comments Off on TGUs, Cleans and Glute Bridges

Not for time, 3 rounds of

2 x Turkish Getups per Side

Then every 2 minutes for 15 minutes, Hang Power Cleans

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 95%

Then every 2 minutes for 15 minutes (5 rounds), work up to a heavy

  • 1 x Power Cleans

Then not for time 3 rounds of

  • 5 x Glute Bridges

Results: TGUs 14-16-18kg.  HPCs  80-95-105-115-130lbs.  PC 135-145-150-165-175lbs (new 1RM). 

Deadlifts and HSPU then Power Cleans and Push Press

By | | , , , ,
Comments Off on Deadlifts and HSPU then Power Cleans and Push Press

Based on the April 2 WOD from CF Invictus.

5 rounds

  • 3 x Deadlifts
  • Rest 15-20 seconds
  • Max reps  Unbroken Handstand Pushups
  • Rest 2 minutes

Then do 4 rounds of, AMRAP in 2 minutes

  • 10 x Power Cleans
  • 10 x Push Press

Rest 2 minutes between rounds.

Results:  Deadlifts 205-225-255lbs.  HSPU 10-9-8.  Metcons 2 rounds plus 1 rep, 1+11, 1+5, 1+17.

Snatch Complex and Overhead Squats

By | | , , ,
Comments Off on Snatch Complex and Overhead Squats

Five rounds of

  • 2 x Hang Power Snatch
  • 2 x Power Snatch

Five rounds of

  • 1 x Pause Overhead Squats with 4 second hold at bottom

Then do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 55lbs
  • 3 x @ 65lbs
  • 2 x @ 75lbs
  • 2 x @ 80lbs
  • 1 x @ 95lbs
  • 1 x @ 100lbs
  • 3 x @ 95lbs

Results:  Snatches 65-75-95-105-110lbs.  Used empty bar for the Pause Squats.   OHS as shown above.

Strict Press then Deadlifts, Squat Cleans, Front Squats and Push Presses

By | | , , , ,
Comments Off on Strict Press then Deadlifts, Squat Cleans, Front Squats and Push Presses

Take 15 minutes and work up to a heavy

  • 3 x Strict Press

The next part is taken from the CF Invictus WOD from Jan 5, 2019.

For time do 30 rounds of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Squat Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Strict Press @ 95lbs
  • 1 x Push Press @ 95lbs

Results:  Got up to 3 x 135lbs for the strict press but failed at 145lbs with only two reps.  For the metcon 14:42.