Category Archives: W

Weightlifting Movement

Snatch Complex and Overhead Squats

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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

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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.

Back Squats and Bench Press

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Not for time do Back Squats

  • 5 x @ 95lbs
  • 5 x @ 135lbs
  • 4 x @ 160lbs
  • 4 x @ 185lbs
  • 3 x @ 195lbs
  • 3 x @ 205lbs
  • 3 x @ 215lbs

Then Bench Press

  • 5 x @ 95lbs
  • 5 x @ 135lbs
  • 4 x @ 160lbs
  • 4 x @ 185lbs
  • 3 x @ 195lbs
  • 3 x @ 195lbs
  • 3 x @ 195lbs

Results:  Back Squats completed as shown.  Failed after 2 reps on the last round of the Bench Press.

Clean and Press Complex then Squat Cleans and HSPU

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6 rounds for time

  • 6 x Hang Power Clean @ 75lbs
  • 6 x Front Squats @ 75lbs
  • 6 x Push Press @ 75lbs

EMOM for 20 minutes

  • Odd – 2-3 x Squat Clean
  • Even – 3-5 x Handstand Pushups

Results:  Metcon 6:22.  For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds.  Alternative for the second part…. You can also use the EMOM as  a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.

“Crossfit Total” (2018 Crossfit Games WOD Modified)

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After a general warm up, begin with 3 rounds of the the following complex, start with an empty/light bar and increase weight per round.

  • 1 x Deadlift
  • 1 x Hang Clean
  • 1 x Strict Press
  • 1 x Back Squat
  • Repeat for a total of 3 consecutive sets

Then for the main WOD, the goal is to cycle through the three exercises to reach a 1RM of each.  Start each round fairly heavy so that for the 3 singles you are already close to the 1RM.  Every 2 minutes for 34 minutes (10 minutes per exercise)… 

  • 3 x Back Squat
  • 2 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • Rest 2 minutes,  reset weights
  • 3 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • Rest 2 minutes, reset weights
  • 3 x Deadlift
  • 2 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift

Results:  Back Squats 135-165-185-215-230lbs.  Strict Press 115-135-145-155 (failed)-150(failed).  Deadlift 185-225-255-275-295lbs.