Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + Jerk
Build over the course of the 8 sets to today’s heavy.
B.
Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps
*Load can vary from minute to minute. Post total amount successfully cleaned.
A. Bryan – 125#, 125#, 135#, 135#, 145#, 145#, 155#, 155#. Christy – 45#, 45#, 55#, 55#, 65#, 65#, 75#, 75#.
B. Bryan – 135# cleans.
A: 115/135/155/155/165/165/165/165
B: 115/135/145/150/155. Stayed at 155 for the rest. 4500#, averaged 40s work per round.
A: 90/100/120/125/130/rest rounds 135#
B: Power Clean 110# all sets (3300#)
A – Worked up to 85 kg
B – 70kg all sets
Bar facing burpees
Done on Sunday morning Thursday is my rest day as I coach
A. 70kg for all 8 sets
B. 50kg power cleans.
A.95-135-135-135-155 rest of sets
-coach said no deloading the bar or early arm bend or we had a five inchworm penalty
B. 155. Averaged 18 seconds for the first 10 rounds, then tried to take one easy for rest at 35 seconds. Crapped out after that and averaged 25 seconds for the last rounds.
Hey Dan, check this out about patience in Olympic Weightlifting and it could help you to stay away from the early arm bend that many athletes have. Also, awesome job on todays workout! Sub 30 seconds per round is pretty quick.
https://www.crossfitinvictus.com/blog/patience-in-olympic-weightlifting/
A. 50KG-60KG-60KG-70KG-80KG-90KG-100KG
B. 1800 KG Should have went a little heavier. great WOD!
great work! Now you know for next time.
Thanks!
A)HHC + HC + C + PJ
175-185-195-205-215-225-235-250
B) EMOM × 15
9 @ 210
6 @ 225
6,480lb total
Yeah buddy! I was hoping to see some 225# cleans up here! Nice work Ryan! 235# next time =P
Haha definately. Just trying to survive the humidity out here!
A.
Worked to 185#. Jerk footwork was sloppy but bar speed felt good.
B.
Only had time for 8 minutes @ 155# tonight (Power cleans). Total weight = 2480#
A. Made all 3 and Jerk at 245, missed the Hang Clean at 255.
B. 185x2x15= 5,550lbs.
I felt really good today.
Great consistency Todd! Next time take a chance and try tossing 205 on the bar. I bet you will shock yourself with your strength.
I’ll do that. I was more concerned about the burpees like always lol.
Worked up to 150#. Def have more left, will now know for next time complex is programmed!
EMOM at 125# PC. 23-25 sec a round
3750# total
Someone was doing some fast burpees! great job Dayna!
A: 65-115# (I used to have trouble with high hang cleans, but now that I have the proper tech down, I’m having trouble with cleaning from the ground. Im pulling too early. I feel like today’s workout is great for “getting it right” from all positions, but does anyone have any other suggestions to help me through this?) B: used 95# for all so #2850 Did this with a partner, we only had one bar avaliable so we started staggered and did 5 burpee box jumps instead of 6 over the bar. I thought the workout was “not too bad”… Read more »
Hey Amber, try having more patience in your clean and allowing the bar to travel all the way to your pockets before you begin your high pull. Check out this blog I wrote that may be beneficial to the issue you are having:
https://www.crossfitinvictus.com/blog/patience-in-olympic-weightlifting/
Thanks Bryce! I like the cue to tighten the triceps, That helps quite a lot 🙂 Also thank you so much for all your dedication to this page. It is much appreciated!
A: #75/85/90/95/100/105/110/115, failed the jerk twice this round. Never jerked more than #95, so #15 pr! Yay!
B: #95 all reps, total of #2850.
You men are animals!
YAY for a PR!!!! Great work Leslie! That’s super exciting
Thank you! The #110 went up fairly well, but the #115 pretty much didn’t move! Haha!
Next time you will get that 115 no problemo!
It’ll go up one of these days, just gotta be patient! What’re “upvotes”? I accidently upvoted myself!
They are just “likes” 🙂
Gotcha, thank you!
PR city!!!! Woohooo
Thank you! I can’t lift very heavy (yet!), so any little bit is a big deal for me!
Awesome job!!! That’s an impressive PR.
Thank you! I was pretty excited!
I’ve been out for a couple of weeks from an ankle injury playing soccer, but now I’m ready to hit it hard again!
A. 135/145/150/155/160/165/170/175
B. All at 135# for a total of 4,050#’s
Glad you are back Frank! How is that ankle feeling after all of those burpees?
Actually, it’s not bad at all! Since the injury, I’ve been doing some icing and mobility to ensure it heals properly. Felt great today!
awesome to hear! Keep up the good work!
A. Up to 245#
B. First set 185, 207 for all others 3,083# total… Had to rest after 7th set and 13th so started at top of following minute and went 17 min. really need to improve on conditioning, the weight wasn’t ever a problem just the lungs, maybe should have went lighter anyway
Keep up the great work. You will see your conditioning improve quickly. It’s always a humbling journey 🙂 Maybe next time less weight but I’m glad you pushed yourself!
Thank you…. Definitely very humbling
follow the site from afar. A. 155# B. 135# for all.
coming back from injury. tough one today.
thanks. love the wods.
Glad you enjoy the workouts. Great job today. Please let us know if you have any questions or need any modifications as you come back from your injury.
What injury are you coming back from?
I really do love your programming. It hits all the right notes. And i travel with work a lot and your words I find are for the most part very portable. Fractured my wrist playing hockey and aggravated it during heavy OHS. The rack position is hard and I’m not good at being injured and working on the other stuff to keep in shape. Not a great mind set. I know. Need to work on the stay positive angle. Thanks again.
A. Up to 103kg
B. 3000kg (100kg power clean @75-80% of max)
That’s a lot of weight Adam!! Great work!
A. 135 to 215.
B. All squat cleans @95# (1425#)
Nice work Kyle!
A. Squat Clean Complex as Rx
155-165-175-185-195-205-215-225* (missed the hang clean – completed the rest)
B. EMOM 15 w/ Squat Cleans (4670#)
Rounds 1-14 w/ 155# (TnG)
Round 15 w/ 165# (TnG)
… had big plans but as they say “everyone has a plan until they get punched in the face” … salt check.
Nice job Chris! It was a tough workout and you pulled through! 🙂
total amount in kg/pounds? or what?
Note the total weight moved over the 15 minutes. So if you used 100kg for all 15 sets, then your score would be 15(100×2)=3,000kg!
You can drop the bar or do it as a complex as long as you get all the reps of cleans and burpees done in the minute. Enjoy! Can’t wait to see how you do!