A.
Take 20 minutes to build to today’s 1-RM Power Clean
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
A.
Take 20 minutes to build to today’s 1-RM Power Clean
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
A. Bryan (E4MOM) – 165#, 175#, 185#, 195#, 205# (f).
B. Bryan – 5:29.
A. 295 pr
B. Rx’d 4:53
75#
7:23 red band, 26# KB
A) 235
B) 4:19 w/53# KB
A.) 265 lb.
B.) 4:13 Rx
A. PC to 215, missed a few at 225
B. 5:03 at 70#, stunk at stringing pullups. Grrrrip.
Grip for sure!
B. From yesterday (a.m. WOD)
200 m row :40 avg.
4-6 HSPU
80 SUs
A. 205 (PR)
B. Subbed SDHP 75# – 6:31
Sweet! A PR!
A: hit 215 (10#PR) woot woot! Rest week must have helped 🙂
B:7:12
KB and PushUps always unbroken
PullUps slowed me down
R1: 10 strict 11 ring rows
R2: 1 strict, 14 ring rows
R3: 9 kipping PullUps
That’s a double whoot and a PR star!
Hit 235 then Rx’d 4:21
Nice!
A) Up to 145.
B) 4:41 RX. Right shoulder not 100. Butterflies a bit ?
Might be a good idea to lay off kipping until your shoulder is back to 100%.
Only B today. 4:15 rx’d with hybrid swings. That was a good one. Killer on the forearms
Glad you were able to get a quick one in!
A. Up to 150. 155# is chest high just not getting under. Videoed myself I’ve developed some weird split because of my knee pain. So staying light till that’s better
B. 7:05 got crushed by push-ups/pullups
Send over the video! michele@crossfitinvictus.com
Sent!!! Thank you!! I warn you it wasn’t pretty!!
A. 300
B. 4:42 (85# KB)
Loved this one!
Better slow down there cowboy…
Hahaha! Trying to keep up with you, Mr. 3:36. You must have done everything unbroken with no rest or pause between exercises. Unreal!
Hi Everyone! Been doing the fitness program for most of the year. Switched to this one about 6 weeks ago. Doing most of my work at local YMCA and at home. Glad this resource exists!
a. Got 225 on the 2nd try. Been a couple of years since I pushed over 205.
b. 5:15 Rx with 75# DB
Welcome!! So glad you are working on your fitness with us! 🙂 Let me know if you have any questions at all 🙂
Short on time, B only…
As Rx. 4:45. Grip was smoked. Engine could have gone a bit faster but had to break pu’s 14/7, 9/6 for me forearms sake.
It’s a grippy one! Make sure you take the time to stretch those forearms today. Great work Anders!
A. 275 and it felt really good.
B. 5:15 with 80# KB. We don’t have 70s. Everything else RX.
Bonus: broke down and inventoried 3 more pallets of stuff for our office gym. Woo hoo. Finally got a bike.
Did American swings. Ugh. FML. Now I can barely grab things. No forearms.
Have you tried the Latin American swings doe?
A. Subbed back squat for PC because of wrist still: Worked up to #365 (#5 PR) and in my nanos.
B. As Rx: 3:31, everything unbroken and did American Swings (I know about the Russian ones, but these don’t bother me)…honestly don’t know where I could have made this any quicker.
PR star for you!
A: Really working on pulling from floor. Bringing knees outta the way. Stayed at 125#
B: as rx’d: 5:31
C: accessory:
skull crushers with 45# 8reps
Towel barbell t rows with 45# 10 reps
D: conditioning
2000m row
2mile run
2000m airdyne (apx)
41:34
Maybe some pause clean deadlifts are in order?
Yep! I’ve been adding those in about 1x weekly 🙂
a) worked up to 245 PR! (bar was moving well and maybe could have done more but ran out of time)
b) 5:16
PR!!!! Awesome work Nathan! Now you know to go a bit heavier on your next PR attempt. Super happy for you!
Own my own box but decided to jump in on this one today.
A) worked up to 225#
B) 6:05.
Glad you could join us today!