A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes
A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes
A. Bryan – 135#, 145#, 155#, 165#, 175#.
B. Bryan – 5:48, 6:09, 6:36.
A. 165, 185, 195, 205, 185. All tng.
B. RX with 70# KB and 24″. 2:49, 3:08, 3:12. One miss on DU, KBS UB – American swings. Total working time 9:09.
A. 205,215,215,230,240
B. 3:00,2:30,3:19
First two dubs unbroken
Two 35# kb’s
A: go to 65kgs
B: 3:32 / 4:10 / 4:26 @ 12 kgs KB , 100 DU = 100 Tuck Jumps
I came back after a month break – shoulder and lower back injury 🙁
Monday I took a running day and yesterday was a day off due mostly to crazy work and teething baby. A. 85, 95, 105, 115 got really dicey, so dropped back to 105 for the last round. B. Uhg. DU…. I need more conditioning, so these don’t decimate me. 4:02, 4:04, 4:17 – I was so tired the last round I couldn’t get a rhythm going. But then I finally got into it and did 36 in a row which is a PR. Then was so winded I couldn’t get more then a couple at a time for the remainder.… Read more »
PR star! Keep up the dub work and they will become that consistent every time! I usually recommend people work them into their warm-ups a few times each week.
A. 95/115/115/125/135
I feel I can do a lot more but my form and grip strength is not quite there yet. Any tutorial videos that will me execute this lift better.
B. 2:13/2:47/2:39
Good thing Outrageous Grip October is coming up! Usually we recommend people start working on Oly lifts piece by piece. The first piece to address is the middle portion i.e. the hang power positions. Once you are consistent with that, then add in the squat. The pull from the floor should be the last piece to the puzzle and you might consider working some halting clean (or snatch) deadlifts to work on your positions and grip strength. Once you’ve mastered those, make them dynamic by doing clean pulls and then eventually full cleans. We are working on the Invictus video… Read more »
A. 185, 195, 205, 215, 225
B. 2:31, 2:30, 2:28
Rx with 53lb Kb and 24″ box
All unbroken except one no rep on box jumps round 2 for not clearing my hips
Really liked today’s….nice programming
There’s more where that came from…bwa ha ha!
A) 135, 155, 175, 195, 195
B)3:22, 3:21, 2:55
Rounds 1 and 2 did step downs from the box, round 3 did rebounds.
Great job!
A: 115/135/155/175/175 all touch and go except last 2.2 those took a reset at each pull. Getting stronger though. 175 was my 1RM just a few weeks ago. So I think I’m getting closer to my old PR of 205.
B: you got me here. I have no idea how you all go so fast.
R1-RX ~5′
R2-swapped singles for double to keep pace ~4′
R3- same as R2 ~4′
Legs are smoked!!!!
Getting close!
A.) 185, 205, 215, 225, 235. All doubles done touch and go.
B.) 4:00, 4:20, 3:59
Nice!
A. Still nursing wrist so did 2 reps EMOM for 10 min of deadlifts at 315#.
B. 2:54, 3:25, 3:25…one miss on Du first two rds and 3rd U/B, 53# KB, no rebounds of box jumps
…crazy fast times from some
Hope the wrist is feeling better!
A. 135/155/155/165/175. All of these felt good when riding the bar down.
B. Rx’d with 53# kb and hybrid swings
2:34/2:31/3:02. Shoe came untied on dus during 3rd round!! Ahhh
Lace biters!
A. 185, 205, 225 x 3 sets
B. Had to modify to:
100 DU’s — over 4:00
50 Toes to Bar — 9:00
100 DU’s–3:45 (35 unbroken – new PR)
MHR: 170
PR star!
A) 155/170/18/190/200
B) 3:02/3:15/3:27 Rx with 53# hybrid swings and 24″ box jumps
Whoot!
Only time for 1 part today so I chose B. As Rx’d with 70# American kb swings and 24″ box:
3:10 – 3:45 – 3:50
This one ate me up and spit me out. Exploited my weakness that I stay on my toes too much.
On the KBS you mean? That can especially happen with the American swing when done for time. Super exaggerate your hip hinge – that might help!
A. 135/155/165/165/165
B. 4:23, 4:08, 4:30 first set was with 75lb db than switched to 53lb kb doubles were a struggle today wore me out……did murph yesterday 31:45 which was a no vest PR by over 2 mins
Congrats on the PR! What was the occasion for Murph?
No real occasion I just like doing it from time to time usually when I feel in a rut or want to clear some mental space this does the trick…tend to hit it every other month
A) (off #130 1-rm) #95, #105, #115, #125 couple f’s, #125 couple f’s. #95, worked better pulling technique.
B) 20″ box, 24kg kb.
1) 3:44. 70/30 dbl-unders, unbroken kbs and bj’s
2) 3:33. 70/30 dbl-unders, unbroken kbs and bj’s
3) 3:50. 45/75/94/6 dbl-unders. Ugh. Unbroken kbs and bj’s.
Accessory: 5×3, 3-sec hspu negatives. Bar m.u.’s with red and blue band.
Awesome day!
A: power cleans sucked. I hung out at 125. I still struggle so much pulling from the floor. Everything just stops when I reach my knees.
B: w/ 50#kbs
3:00 / 2:53 / 3:09
I’m having the same problem with my power cleans!
More halting clean deadlifts in your future!
Michelle, can you post a link to help with the halting clean deadlift? Thanks in advance!
Just to clarify before I eff it up this evening….
Part A is:
2-TNG, rest 10, 2-TNG, rest 10, 2-TNG
Rest 3…rinse repeat 4 more times.
Part B: ?? Or ?? ?
Yes to Part A. If you click on the hyperlink for 2.2.2 then you can see a little more detail of what we are looking for.
For Part B, we normally recommend Russian Swings and here’s why: https://www.crossfitinvictus.com/blog/great-kettlebell-swing-debate-3/
Awesome, thank you…thats a great read.
A. 95/135/165/185/205
B. 3:07 / 3:08 / 2:51 RX
Did the wod from yesterday and then todays wod combined with some clean technique.
Yesterdays B: 5 + 25 (if I counted correctly)
Todays B: Average 4.30 per round (24″, 24kg)
Great job, Bob!