Weightlifting wod

MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“CLEAR”

For time With a Partner

600 mt Run Together
1000 mt Ski Erg
50 mt Plate Push #20/15
600 mt Run Togeter
60 mt Burpee broad Jump
1000 mt Row
600 mt Run Togeter
200 mt Bear Hug Carry
100 Wall Ball #9/6
600 mt Run Togeter

W WOD – HEAVY MONDAY 20.03.23 – “JERK COMPLEX”

MOBILITY & WARM UP

On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk

build in 10 min first attempt

Sets 1 & 2
3 Push Jerks + 3 Split Jerks
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk

CONDITIONING
“JERK COMPLEX”

Every 3 min for 6 rounds
2 Push Jerk + 1 Split Jerk

GWM WOD – SATURDAY WOD 18.03.23 “ BASIC “

MOBILITY & WARM UP

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“BASIC”

EMOM 42 Min

Min 1: 1 Round Of Cindy (5 Pull Ups – 10 Push Ups – 15 Squats)
Min 2: 15/12 Cal Row
Min 3: 1 Rounds of DT ( 12 Deadlift-9 Hang Power Clean-6 Push Press) #52/35
Min 4: 15/12 Cal Bike Erg
Min 5: 50 Double Unders
Min 6: 15 Burpees
Min 7: Rest

WG WOD – THANKS GOD IT’S BENCHMARK FRIDAY 17.03.23 “DIANE”

MOBILITY & WARM UP

2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks

EMOM 9:
:30 Single-Leg Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“DIANE”

FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups

INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups

BEGINNER
21-15-9
Deadlifts #43/30
Push-ups

*compare to 03.06.22

W WOD – HEAVY TUESDAY 14.03.23 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“

Every 3 min x 7 rounds
5-5-5-3-3-2-2
Floor Press 8.5/10 RPE
AFAP Max Close Grip Push Ups

W WOD – HEAVY DAY -MONDAY 06.03.23 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

*compare to 30.06.22

WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“BASIC SCHEME”*

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

*Compare to 26.04.22

W WOD – HEAVY THURSDAY 09.02.23 – “OVERHEAD SQUAT”

MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Squat Therapy – Overhead Squat

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“OVERHEAD SQUAT”

Every 3 min per 27 min
5-5-5-3-3-2-1-1-1

Beginner Option:
Overhead squat 3-3-3-3-3-3-3

W WOD – WEDNESDAY 01.02.23 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, weight to start workout

CONDITIONING

“HEAVY DAY BACK SQUAT”*

8 Sets For Load every 3 min
Back Squat
5-5-3-3-2-1-1-1

Beginner Option:
Back Squat 3-3-3-3-3-3-3

compare to 12.09.22

W WOD – HEAVY WEDNESDAY – 25.01.23 – “DEADLIFT”

MOBILITY & WARM UP

EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank

SKILLS & SPECIFIC WARM UP
Deadlift

8:00 to take 5-6 sets of 5 reps building up to a
starting workout weight

CONDITIONING
“DEADLIFT”

5 Sets For Load:
5 Deadlift

Rest 2 minutes

COOL DOWN & SKILL WORK

3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips