Workout of the Day
A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
B.
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders
A. 60 a 95 kgs
B. 8:34 drop & go sur les cleans
First time joining the program, decided to start with this.
A.
40 – 45 – 47.5 – 52.5 – 55 – 57.5 – 60 – 62.5 – 65 – 67.5 kg
Pretty happy considering it’s probably the second time I ever squat clean. Form was good. Maybe 75 in the tank.
B.
2000mt ROW 03:50:6
HPC #57.5 kg
200 Single Under
TIME: 11:19
HPC was hard, grip smoked.
A) worked to 185 (HHC were killing me after 155)
B) Started with 185#, dropped to 165# after 5 reps.
Performance A: 225, 230, 235, 240, 245, 250, 255, 260, 265, 275
Performance B: 6:22
A. Worked to 235
B.9:57 couldn’t string the DU’s together past 20 still getting better every day 🙂
A. Worked up to 215# (may be a HHC PR?).
B. 12:08. I still can’t manage to string over 50 DU together.
Nice work Jake! We will call that PR Stars!!!!!
50 DU will come with time.
Comp programming add on: Front Squat up to 154
Back Squat: 55%, 60%, 65%, 75% and then was distracted and couldn’t do 85%
A. Work up to 143 (failed coming out of hole on 154 during the hang clean)
_6 rounds of 400 meter runs: 1:49/1:47/1:47/1:48/1:47/1:48
B. 10:56
row 1000m (around 4:30)
20 Hang power cleans at 114#
row 500 meters
A. 115#
B. 9:11 (95#)
A. 135,145,155,165,175,185,190,195,200,205–Felt good on these, matched weight and technique
B. RX 11:56, forearms were weak by the last 50 DUs, took me 4 sets of 10-13 to finish.
Great start to the week, thanks!
a. 115 x 6 sets
125 x 3
135 x 1
b. 13:41 @ 115# for the hang clean, could have done 125# but they would have taken me forever! the double unders were the hard part for me, finished the rowing and the cleans in 8 minutes, the double unders took me so long
Way to stay with the DU’s and not get frustrated!
https://www.crossfitinvictus.com/wod/march-30-2015-performance/
A) 95, 115, 135, 145, 155 (2) (2) (f), 145×3
B) 7:41 RX Bar MU UB, 5,5/4,3,2,1/singles on DL, UB/broke at 46/broke 3 times on DU
Final set on part A. 200lbs. No misses
Part B.
14:38 Rxd but good grief I should have scaled. Hang cleans murdered me.
Row 3:35
Hang cleans (an eternity)
DUs 1:25
Should have scaled seems to be the theme of the day – many others have mentioned that too. Great job on that row though!
Great pace on the row!!!
A. Up to 225
B. 14:00, half the time spent on cleans
Great job! Don’t hesitate to make adjustments on the weight!
Yeah I should have, I didn’t realize how gassed out I would, that was the struggle for me.. the lungs… Lighter weight would have gotten me through it without so much rest, I know for next time now
A. 115-155# 2 rounds per weight, increasing by 10#
B. 10:08 W/135# HPC (starfish city)
No starfish! Stay back on your heels and pull under!
I feel your pain Brad. Reps 18-20 were a bit ugly!
Strength squats n barbell rows
B. Odette with 55 lbs and 200 singles 8:45
Joan with 155lbs and DU 8:03 (185 would be too much for me)
Then Odette picks up my bar with 155 and says watch this PR, and does a deadlift, 15lb pr for her……
This altitude is killing us, but we’ll get through it
Yes! That is an awesome story!! PR star for Odette!
PR Stars!!!! Love the attitude Odette! “Watch this” and PR’s it!! Love it!
A. 135/145/155/165/175/180/185/190/195/205 PR
PR for both High hang and hang.
B. 8:52 with 165# HPC
PR Stars!!!! Nice work Josh!
Thanks. The past week has been nice after not managing to hit any for several months.
P to the R! Great job! And a burner Part B! Happy Monday!
A. HHC + HC: worked from 135 to 200
B. 9:03 with HPC scaled to 165
Row at 3:36, 4 x 5 on HPC. DU were off today. Fun one anyway.
Great work Andy even though DU had a case of the Mondays!
Thats a fast row, mine was 4 minutes, nice job
That is a fast row!
Welcome back, Joan. You are supposed to remind me to pace myself on rows, not encourage my foolishness.
Thanks bro, glad to slowly getting back into it….well I didnt want to be that negative guy, the row was fast as heck though, I just wondered what you were doing for the rest of the time hahahaha
Zing, I walked right into that one. Ha. Great question, though.
165×2, 185×2, 196×3, 218×3,Â
8:36
All right, Jake!
A. up to 100 kilograms
B. 10.56
Good to see you posting, Laz!
Thank you miss Michele
A. Worked up to 145
B. 8:23rx
Great job, Abby!