Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)
B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
A. Bryan – 125# x 2 sets, 135# x 2 sers, 145# x 2 sets, 155# x 2 sets. Christy – 55# x 4 sets, 65# x 2 sets, 75# x 2 sets.
B. Bryan (145#) – 3 rounds + 1 hang power clean + 5 push-ups. Christy (65#) – 3 rounds + 1 hang power clean + 5 push-ups + 2 hang power clean + 5 push-ups + 3 hang power cleans.
A: 110 – 130 – 140 – 155(no rep) – 145 – 150 – 155(no rep) – 150
B: 3 rounds + 22 reps (144 total reps) @ 110#
I tried 130# but could not bear grip 🙁
A. 165-185-195-205-215-205-205-205.
B. 185 RX. 2 ladders + 4 HPCs + 5 PU + 1 HPC. 111 reps total.
A. 40 – 50 – 60 – 65 – 65 – 65 – 65 – 60 [kg]
B. 4 rnds + 1 PU [first 18 HPC @70kg, rest @ 60kg]
Awesome job Eric! In the future, take in to consideration the 12 minute time domain when selecting your HPC weight so you don’t have to diminish intensity while taking weight off the bar. Nonetheless, way to challenge yourself man!
Totally agree. Apparantly I have become weaker over the last 6 months. 5reps at 80kg was not a problem earlier. So I overestimated my capability this time.
A. 115×2, 125×4, 135×2
B. @125. 3 complete ladders +2 HPC/5 push ups. (No missed reps)
Weight got heavy quick. Gotta start somewhere I guess.
That is great! So glad you were successful with all the HPC reps. Next time add a little more weight to test your limits a bit. Never fear failure because failure is fertilizer. Check out this post from our blog to give you some additional insight on the topic: https://www.crossfitinvictus.com/coaches/failure-is-fertilizer/
A. 85, 95, 105, 115, 125, 130, 135, 140(f)
B. 4+3 RX @ 105#
Great consistency across the board Carly! Awesome job
A. Rx full cleans @135,140,145,150,155,160,165,170
B. @135, 4rds +6. Rested too much trying to save grip. Definitely could have pushed harder.
Hopefully we’ll see this one again soon! It’s been a while. Nice work!
A. 135. 155. 175. 185. 195. 205. 175. 175.
B. 155#… 158 reps
Awesome job, Kyle!
A. 3 position cleans: 185×4/205×2/215×2
B. 2 ladders + 22 reps @ 185#
This was really hard on the grip!
Grip for sure! Make sure to take care of your forearms! https://www.crossfitinvictus.com/blog/forearm-care/
A. Squat Cleans as Rx w/175/180/185/190/105/200/205/210
B. 165# – 5 ladders as Rx (75/125)
… always fun to lift stuff up and put it down …
Glad you had fun Chris!
A. 135/155/175/175/185/185/195/195
B. 165# – 3 rounds + 3 HPC + 5 PU. Not that I could have done more, but it was raining out and that made it very hard to hold onto the bar in the later rounds…
Lots and lots of chalk 🙂
I was hoping that would work but that stuff gets slippery too!! I ended up creating a horrible mess. But then I used a towel to help dry things up.
Hey Jeremy how you been where did Michele go?
Hey Joan! Things are good. I was gone for a 2 week vacation so I am trying to get back in the groove of things. I am not sure where Michelle has been. I thought I saw a picture of her at the games, maybe not? I think Cahterine has been taking over the online coaching a bit. I think? All is well in Fallon I hope!
All is well bro, good to hear you went on vacation is always good, I’m finally leaving for miami next week for spearfishing am glad cause I cant do swimming and heavy lifting anymore, good to hear from you
I’ve been back and haven’t seen you! How are things? How is Odette?
Hey Michele, nice to see you back, we are good, about to become parents, in 10 days we find out the sex, I cant believe that I will be a dad at 40 years old, I’ve been doing powerlifting, after following smolov it just clicked that I like heavy lifting way more, I still do some type of endurance workout once a week, I do miss crossfit and following the program here with your motivation, glad to hear you are well, I’m doing the spartan race championship next weekend which is 14 miles of obstacle and have not trained for… Read more »
A. 155/165/175/185/190/195/200/210
B. 4+6 @ 160#
Nice work Josh! 4 rounds is awesome!
A. 135/155/175/185/195/200/205/205 – did in nano’s, felt good
B. @ 175#: 33 reps (2 ladders + 3 reps)
This was a lot harder than I thought. Hands and bar were super slippery after first ladder. Sets of 4 and 5 were tough!
You got that right Aaron! All that was going through my mind on 4 and 5 was don’t drop it, what ever you do don’t drop it!!
Great work Aaron!
A. Based off 220lb 1RM – 135×2/155×2/165×4
B. 3 full rounds plus 2hpc + 5 pu @165lb
nice work Greg!
A.
Did 75% of 1rm power clean on the last 6 rounds.
B.
5 complete rounds + 5 + 1 + 5 + 2 (5rnds +13rep)
I had a feeling this was going to be a fun one, and I was sooo right! Good luck everyone!
Wow, smoked it Niqlas!!! Nice work!
Great work Niqlas! So glad you had fun!