A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups
A. Bryan – 115#, 125#, 135#, 145#, 155#, 165#, 165#, 185#, 185#, 195#. Christy – 65# x 3, 75# x 3, 85# x 3, 95# x 1.
B. Bryan (155#) – 2 rounds. Christy (75#) – 2 rounds + 3 gtoh.
A) 165, 180, 195, 210, 220, 235, 235, 250, 250, 265 (1, fail, 1) B) 3+27RX (finished 4th round at 10:07, clock was behind me so couldn’t see true 10:00. Was really hoping for 4 full rounds. Dropped bar on rep 5 of round of GTO, mentally weak; kipped all C2B unbroken, burpees suck, any type of burpee sucks!) ***ADDED*** C) 1: For Time- 1 to 10 of Strict Handstand Push Ups/ Power Cleans (135) Strict HSPU crush me, unbroken on PC: 14:49 2: 10 to 1 of Thrusters (135)/ Box Jumps (24′) I wanted to quit on this one,… Read more »
A. 85/95/110/115/125/130/135/140/140/145#
Done 2/11…didn’t wanna skip it bec. my cleans need work.
A. Clean 1.1. OT2M 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95(f) / 85 / 90 (kg) (1RM Clean at 100kg/225#) Started getting trouble pulling myself under the bar at 85kg, wasn’t feeling too solid today either B. Barbell at 70kg (155#) 2 + 18 (finished the 3rd round outside the time cap) Overhead is still a weakness for me, and don’t have butterfly C2B yet so I worked on quick singles for technique Because I was missing explosiveness today I added: 3×8 weighted squat jumps at 40kg with a 3sec pause in… Read more »
A. 160, 170, 185, 200, 215, 225, 235, 240, 240
B. 2+17 Rx
CFFB DL 5RM +10# 365. Hook grip. Had to reset after 3rd and 4th rep. Have been all touch and go up to this week. A. Every two minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ 155-200 in 5# increments. Missed 205 twice. Was under it but didn’t commit to it. B. Complete as many rounds and reps as possible in 10 minutes of: 5 Ground to Overhead (185/135 lbs) 10 Burpees Over the Barbell 15 Chest-to-Bar… Read more »
A: 95,105,115,120,125,130,135,140,145,150 had a concerning audible pop in lumbar area on the 150. Didn’t do B. Stretched, iced, taped instead. I think it’s ok, just wanted to play safe.
Good call. Hope you’re okay.
Thanks! I’m good 🙂 Feels a little tight, but no radiating, or pain!
A. 120/130/140/150/160/175/175/180/180/190 (1rm 200) failed 1st attempt @190.
B. Scaled to 135. 3+5. Felt off today coming off Mardi Gras. Too much king cake.
A. 185/205/225/235/250/265/265/285f 2nd/275/275
Cleans didn’t feel to good so dropped to 275 to finish
B. RX 3 rounds + 5
A) 165/180/190/205/220/230×2/245×2/255
B) As RXd 4 rounds + 1
Hey guys!! Just a reminder that we love videos! Post videos if you have them from your lifting today!!
Did you get my snatch balances from M? Something funky was gong on with the blog when I posted.
Shoot. I haven’t seen them! Can you post them here?
Going to work on FRSB today.
https://youtu.be/PflFlZBac0I
First one here was my norm of falling under the bar. The second was pushing against the bar to get down faster. Kept trying to duplicate the second one to no avail. Ugh.
https://youtu.be/VfcqzWF0zlg
OH MY GOODNESS!!! That was sooooooo fast girl! I love it!!
YAY! Now, if I can just replicate it…
You can! Just gotta feel it first 🙂
Sure. Here’s the very light snatch balance work videos…thoughts? https://youtu.be/VPphkEQLQH8
I like your speed here! Now let’s get rid of the initial dip. I want you to practice snatch drops. So, no initial heave off of the shoulders.
A.135-140-150-160-175-185-185-195-200-205-210
Added an extra one to get a 1 RM clean PR by 15 lbs.
B. Had to scale down to 165#
2 rounds
I gotta work on my C2B’s I got real hung up and couldn’t string together more than 3 or 4.
Awesome programming, keep it up!
Thanks Dan!! We are super glad you are liking it!
Congrats on your PR!!!
First workout in a week due to Mardi Gras. Longest break I’ve had in a year or so. First WOD always the roughest, but feel good about the time left to ramp up heading into the Open.
A. 135 –> 230 (2RM PR by 5#)
B. Scaled to GTOH @ 165#, rest Rx: 3 + 1 … lungs still hurting. Ouch
Congrats on your PR Aaron!!
A.
185,205,215,235,250,265,265,290,290,295×1 (failed on second rep)
B.
3 + 1 GTO Rx’d
Nice job.
A) clean and jerk 1rm is 225, but my front rack position gets really bad after 135, so I scaled it differently. 95/95/115/115/135/135/155/165/185
B) used 135, wrists and forearms started to feel bad. 2 rounds
Any help or tips on front rack position? New to olympic lifts, have the big 3 down perfect.
Also, are deadlifts used a lot in the programming of the wods, if not, what days should I add deadlift / bench to. Thank you
Hey Jacob! We do train dead lifts and bench press! However, we do not have a set day that we do dead lifts or bench. We try to keep things on a continually changing schedule so that people who come on certain days to train don’t always miss the same movements.
Here is a great article about developing your front rack position:
https://www.crossfitinvictus.com/competitors/blog/how-to-get-a-better-rack/
A. Clean 1.1 (OT2M)
150/165/175/185/200/215/215/225/225/235
B. As Rx – 3 rounds + 4
… cleans felt good/185 felt heavy – great weight lifting Wednesday.
Solid day Chris! Keep up the great work!
A. 115-195(205 current 1rm). Last rep as 195 was tough to stand up.
B. @155 3+1. C2b’s were extra fun after all the strict pull-ups yesterday.
I can imagine those pull-ups got a little spicy! Way to work today Anders. Great work getting 195 for 2! That 1 RM must be going up 🙂