Gymnastics Squat WOD

Linear & AMRAP


Deadlift or Front Squat 5 x 5


15 min amrap:

Rx+: 15 Box Jumps / 15 Wall Balls / 15 Toes to bar

Rx: 15 Box Jumps / 10 Wall Balls / 5 Toes to bar


200m row relay

Olympic Lifting Snatch Squat WOD

Snatch Focus

Steve "HB" - never without the HB. Even when he has to fashion it from 2 stinky lifting straps
Steve “HB” – never without the HB. Even when he has to fashion it from 2 stinky lifting straps

1)  10min EMOM
3 position snatch

2)  Paused Front Squats 5×4

3)  8min AMRAP
8 power snatch 55/35kg
40 double unders

Clean Jerk Olympic Lifting Squat

Test week

Lydia Valentin
Lydia Valentin

Congratulations to Steve and Aaron who both achieved personal bests during snatch test day on Tuesday.  Both athletes are consistent and committed to their training and earned those lifts with dedication and hard work.

Test week continues tonight with the clean and jerk.

Olympic Lifting Snatch Squat WOD



  1. Snatch deadlift + 2x hang snatch + snatch 4x(1+2+1)
  2. Snatch 3×3
  3. Paused snatch grip deadlift 3×5
  4. If you are training tomorrow:  Overhead squats 3×10

If not… Front squats 5×3

Optional conditioning

3 rounds:
12 kb push press
12 pullups

Core conditioning

Barbell situps 3×15

Benchmarks Clean Olympic Lifting Squat WOD

Clean complex and Franpee


1) Clean deadlift + High hang clean + Hang clean + Clean 4x(1+1+1+1)

2) Clean 3×3

3) Tempo clean deadlift 3×5

4) Back squat 3×5



For time:

Thrusters 42.5/30k
Over bar burpees

Benchmarks Clean Girls Olympic Lifting Squat

High hang clean

We are continuing to use the high hang clean in this cycle to drill a complete and explosive final pull and speed underneath the bar.  Today the complex is a repeat of week 1 – check your training logs to see what you are aiming for in today’s session!


Clean deadlift + 2 high hang cleans 5x(2+1)

Clean pull 3×3

Back squat 5×5

Optional conditioning

For time 50-40-30-20-10
Double unders

Olympic Lifting Snatch Squat WOD

Snatch and Front Squat


Snatch high pull + High hang snatch + 2 Hang snatch 5x(1+1+2)

Snatch 3 EMOM for 5 mins
Reset between reps

Front squat 5×3

Optional conditioning

3 rounds for time:
10 box jumps
12 push ups
14 kettlebell swings 24/16k

Bodyweight Gymnastics Overhead Squat WOD

Thrusters, EMOM & Conditioning


Thrusters – 3-3-2-2-1-1 – Use rep scheme to build up and max out.

Barbel conditioning

EMOM 8: 8 Thrusters at 60% max above.


5 x 2 minutes work, 1 min rest

5 Burpees
5 Wall Balls 20/14lb
5 C2B Pull ups / Pull ups / Ring Rows


Work on your goal

Bodyweight Squat

Gymnastics & Metcon

Today’s Gymnastics Strength is all about quality of movement. It’s not for time, it’s also not who can do the hardest standard of movement. Your aim is to make yourself stronger, improve on last time and help your body to adapt and become better at the given task. So this means as much attention given to the negatives, nice slow lowering on the ring rows and pull ups. Also controlled negatives on the handstand push ups and push ups.

Gymnastics Strength

5 sets of following:

Max Strict Pull ups – Scale this to your current level, Ring Rows, Bar Rows, negatives etc

Supersetted with

Max HSPU – Scale this with push ups, push ups to box.

No kipping allowed all strict movements.


Buy in: 30 Burpees or 60 Sit ups

30-20-10 reps:

Wall Balls 20/14lb
KB Swings 24/16
Toes to bar


Tabata Core Holds

CrossFit Inspiration Health Squat

Back Squat

Jeff doing a back squat at CrossFit Blackwater, Witham Essex
Jeff hitting some back squats

Jeff has been CrossFitting since January 2015.  He has achieved a great deal – not only has he reduced his blood pressure dramatically, he has also lost over 1 stone in weight.  When Jeff first started he had rest periods programmed into all of his conditioning sessions – now he no longer needs them and completes the entire metcon with minimal rest.

Jeff is a great example of how consistency alongside sensible scaling can deliver amazing results.  Well done Jeff – keep up the good work!


Back Squat  10-5-3-3-5-10

If you’re currently following the Olympic lifting classes and squatted yesterday then today you can switch to Push press. Overhead 20rm is going to be a benchmark so don’t forget to get your pads out and make a note of what weight you lifted… and how it felt.


50 Sit ups
50 Wall Balls
40 Sit ups
40 Russian Twists
30 Sit ups
30 Pull Ups
20 Sit ups
20 Handstand Push Ups
10 Sit ups
10 Burpees


Max Hang Plank combo