Category Archives: Short (<5 min)

<5 minutes

Thrusters/Pullups plus Cleans/T2B Killer Metcon

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Push press

3-3-3-3-3-3 @ 50Kg

For time perform 8 rounds of each of the following couplets for a total of 16 rounds.   Rest between couplets for a few minutes.

  • 10 Sandbag Thrusters @ 15kg
  • 5 Strict Pullups

then

  • 10 Sandbag Squat Cleans @ 15kg
  • 5 Toes to bar

As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.

Keeping both at 10 will keep the overall time in a more reasonable range.

12-Minute Cleans, Thrusters and Kettlebells

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So the original workout taken from Crossfit Invictus the Rx WOD was…

Complete as many rounds and reps as possible in 15 minutes of:

  • 10 Pushups with Hand Release (Games standards)
  • 15 Wall Ball Shots (20/12 lb. to 10′ target)
  • 20 Kettlebell Swings (24/16 kg)

I modified this since I don’t have the capability of doing Wallballs at home  and I decided pushups and thrusters were too similar and I do pushups too often.  I also started with some heavy cleans and presses.  So mine ended up as….

Power Clean and Push Press @ 60kg (130lbs)

1-1-1-1-1

Complete as many rounds and reps as possible in 12 minutes of:

  • 10 Hanging Cleans @ 43kg (95lbs)
  • 15 Sandbag Thrusters with wide grip  @15kg (33lb)
  • 20 Kettlebell Swings  @24kg