Category Archives: Very Long (>20 min)

>20 minutes

Cleans, S2OH and Row

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Repeat of a workout from Crossfit Invictus which we did on April 15, 2016.

Every 4 minutes, for 32 minutes (8 sets)

  • 5 x Power Cleans (43kg/95lbs)
  • 10 x Shoulder to Overhead (43kg/95 lbs)
  • Row 250m

Results: Not as hard as we made it sound last time, had almost 2 minutes rest per round. Of course last week in Crossfit I did 4 rounds of 10 x Strict Press @ 40kg so maybe that helped.

Pascal’s 10 Days of October

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For time, using the 12 Days of Christmas format: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc

  • 1 x Muscle Up (ring or bar)
  • 2 x Dips (at top of bar/rings)
  • 3 x HSPU
  • 4 x Goblet Lunges per leg @ 20kg
  • 5 x Cleans @ 45kg
  • 6 x Shoulder to Overhead @ 45kg
  • 7 x Goblet Squat @ 20kg
  • 8 x Box Jumps
  • 9 x Toes to Bar
  • 10 Cal Row (Barbell Rollouts)

Results: 25:27. Used 100lbs for the Cleans and S2OH. Did seated Ring MUs, since my ceiling is too low and Rowing because my room is too small for rollouts.