Category Archives: Weight

Thrusters then Run and Clean and Jerk

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Every 2 minutes for 6 minutes, work up to a moderate weight

  • 3 x Strict Press
  • 3 x Front Squat

Then starting from the final weight in the last round, every 2 minutes for 10 minutes work up to a heave triple of

Return weight to Front Rack position after each rep and pause for 2 seconds to reset.

Then 5 rounds for time

  • Run 200m
  • 12 x Dumbbell Clean and Press @ 16kg

Results: Thrusters 105-115-120-125-130lbs. Metcon 12:28.

Gymnastics and some Double Unders

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3 sets of

Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)

  • 50 x Double Unders
  • 8-10-12-14… x Toes to Bar (add two reps per round)

Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)

  • 3 x Double Leg Pike Lift over a Dumbbell (Over and Back is one Rep)
  • 3 x Single Leg Pike Lift (R+L=1 rep)
  • Repeat for 3 rounds

Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).

Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.

Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.

Deadlifts, KBS, Burpees and HSPU

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3 rounds of

  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Knee Tucks

6 sets

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 2 x Deadlift @ 80%
  • Set 4 – 2 x Deadilft @ 85%
  • Set 5 – 1 x Deadlift @ 90%
  • Set 6 – 1 x Deadlift @ 95%+

Then for time 15-12-9-6

  • Kettlebell Swings @ 32kg
  • Burpees
  • Strict Pullups

Results: Deadlifts 165-185-215-245-275-295lbs. Metcon 11:23. Pullups were really hard today.

Overhead Squats then DB Snatches and Thrusters

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Take 15 minutes and work on Overhead Squats, Snatch Liftoffs and Snatch Balance.

Then 5 rounds

  • 3 x Pause Overhead Squat (pause 2-3 seconds at bottom of squat)

Then 3 rounds for time ( inspired by Crossfit Games WOD 9.5 )

  • 30 x Sandbag Thrusters @ 30lbs
  • 30 x Alternating Dumbbell Snatches @ 21kg/46lbs (15 per hand)

Results: OHS 45-65-75-80-95lbs… felt very good. Metcon 12:38.