Category Archives: Light Weights

Macho Man Complex from CF New England

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Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 rounds of the complex above @ 65% of weight reached above
  • Run 200m

Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.

Front Squats then Cleans, Pullups and Sandbag Thrusters

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Crossfit Invictus Workout from October 23, 2019.

4 sets of

  • 3 x Front Squats @ 75-85%
  • Rest 2 minutes between rounds

Then 3 rounds for time of

  • 10 x Squat Cleans @ 95lbs
  • 15 x Pullups
  • 20 x Sandbag Thrusters @ 30lbs or Wall Balls

Results: Front Squats 165-185-185-185lbs. Metcon in 10:40.

Row, Run and Cleans

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Every 3 minutes for 15 minutes (5 rounds)

  • 1.1.1 x Squat Clean (stop and reset between reps)

Every 6 minutes for 24 minutes (4 sets)

  • Row 10 Calories (should take around 1:00-1:30)
  • 3 x Squat Cleans @ 95lbs/43kg
  • Run 200m
  • 3 x Squat Cleans @ 95lbs/43kg

Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.

Bench Press then DUs, Push Press and Pushups

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Every 90 seconds for 15 minutes (10 rounds)

  • 3 x Bench Press @ 65%

Keep a lowish weight to be able to move the bar quickly down and up for all 3 reps.

Then 5 rounds for time of

  • 30 x Double Unders
  • 15 x Push Press @ 75lbs
  • 15 x Pushups

Results: Continuing to follow CF Invictus, this is their WOD from today. Used 165lbs for the Bench Press. Metcon in 12:19.