A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
A. Bryan – 85# x 2, 100# x 2, 110# x 2, 125# x 2.
B. Bryan and Christy – 9 rds + 12 wall balls + 4 burpees.
A: go to 50 kgs
B: 5 rounds + 21 reps @ solo EMOM: 12 x WBS 6kgs + 12 Burpees
95-2, 115-2, 135-2, 145-2
Worked on handstand walks during rest
5-10 by myself w/ 30 sec rest
A) borrowed from fitness for a hotel wod
4 rounds
-Russian step ups w/ 40# db X 10 ea leg
-6 chin ups
-20 pushups
B) Every 2 min 6 rounds
– 12 thrusters with 20# db
– 12 burpees
(rounds 5 and 6 hurt…)
Great mods!
A) Up to 95#.
B) 10 full + 10. Subbed thrusters b/c our wall ball target is outside, and it was dark by the time we got to it.
Good sub with the thrusters!
95/105/115/125/125/135/135/135
5 rounds solo + 60 sec rest between sets
Awesome, Jeffery!
A.) Worked up to 185#
B.) 10+10
Great!
A. 115, 120, 125, 130, 135, 140, 145, 150, 155 (f snatch)
Performed all as touch and goes after the hang snatch
B. Did by myself with 1:1 work to rest
5 + 12 Rx+ (25# ball)
Nice job, Kyle!
Short on time did Christine with 185# for DLs 14:01 fhen 500 m swim
Love me some Christine! Was the swim in a pool or open water? Where do you live anyway?
Pool, Southern New Jersey
I did the comp word today because my truck broke down near my old gym. Stopped in to say hello and ended up staying for 3 hrs to visit.
0-10 min. 3 rnds 10 snatch 10 bar burped 95# 5:26
10-20 min. 2 rnds 15 snatch 15 bar burped 115# 7:14
20-30 min. 1 rnd 30 snatch 30 bar burpee 135# 9:26
This was done in carrhart work pants not ideal but I had a blast.
Finished with 75 GHD
I bet those pants made the burpees challenging!
It was funny I could barely pop up from the floor cause it was so difficult to squat they were stuck.
A: power clean -front squat -hang clean EMOM 10mins
95 worked up to 195
One mile run all out! My partner did it in 5:48 Me 6:08 Very excited because I hate to run.
B. 10 rounds +6
my partner, Corinne used a 16 lbs. WB instead of RX 12lbs. and I used the 20 lbs rx.
my legs are feeling it.
You two are beasts!
A. 95/95/105/105/115/115/125/125. All power position.
B. Rx’d with my buddy John. 11+22
Nice work, guys!
Thanks! John doesn’t post but he works out with me at the office a few times per week. We both love the programming
A. Did EMOM 10 min
Even: 5 strict hspu
Odd: 4 pull ups, 2 c2b, 1 bar mu
B. 12 rounds + 7 wb
Did it with my girl Kaitlin (she’s a beast!)
What a team!
Mixed it up a bit today. I like to go into the gym every once in awhile and just “play” vs. having a set plan.
A. Sled pushes: Worked up to a 15meter max push without stopping. Started at 135# and added a #45 plate each time until reaching limit. Finished at #495 + sled weight.
B. 15 AMRAP
5 burpee tire jumps (jump up, down in middle, then up again to other side)
20 Sledge Hammer strikes
10 Cal Assault bike
….5 rds + 20 strikes…finished up with about 15 min of mobility
That is sadistic play! 🙂
A: worked up to 95 from ground, (this is a pr) and 100 from hang. B: 14# wall ball done with Jenny. 12rds 12 reps (pretty fitting since everything was 12’s in this one) Then completed the following from the comp side C: Five sets of: Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111 with 65# Rest 60 seconds Prone Chinese Plank x 60 seconds Rest 60 seconds Optional Additional Conditioning Session Every minute, on the minute, for 30 minutes (6 sets): I did 4 sets vs 6 Minute 1: 20/15 Calories of Assault Bike (airdyne) Minute 2: 50-Foot… Read more »
Quite a day!
A. 215#. Subbed cleans
B. 13+8 with gorilla will
A. 135,135,155,175, 185,195, 205(miss),205
Nice work, gentlemen!
Here’s how I attacked today’s workout:
Part A- Fitness
Russian Step-Ups x 10 (unweighted w/ 14″ box – testing the knee)
Pull-Ups (instead of ring rows) x 10; 8.2; 6.2.2; 5.2.1.1.1 – Notice the use of the cluster – https://www.crossfitinvictus.com/blog/why-we-cluster/
Turkish Get-Ups x 2 each side w/ 35#
Part B- No partner & no wall ball (knee/hip)
EMOTM for 12 minutes:
10 Burpees
Was able to keep sets 1-10 @ 17-18 seconds each. Set 11 was 20 and Set 12 was 22.
Hey Team, Some notes on today’s workout. Part A- Use the first 4 sets to build to a working weight (60-75%) and the last 4 sets should be considered heavy (80%+). If you have snatching issues, especially if the are mobility/stability related, you are more than welcome (and should seriously consider) to do cleans instead. If you choose the cleans, please spend the remainder of your 3 minutes each set working on your overhead mobility. Safety first! Part B- You know what to do! Move super fast! All movements should be unbroken. If you don’t have a parter, treat this… Read more »
love when you summarize the WOD like this! Thanks so much
A. Hang Power Snatch + Power Snatch (OT3M)
105-115-125-135-140-145-150-155
… shoulder stability issues so kept with power cleans to improve the catch
B. As Rx: every 2 minutes for 12 minutes (6 sets)
… finished each round between 0:55 and 1:00
Good call on the cleans!
So for A, is it just one rep every 3 minutes? If so, what is the % of one rep max? So is it only 8 reps through 24 minutes?
Welllllll…..technically it is 16 total reps since there are two snatches in each set. But yes, once every 3 minutes. In a workout like this, use the first 4 sets to build to a working weight (60-75%) and the last 4 sets should be considered heavy (80%+).
Thanks Michele!