Category Archives: Light Weights

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.

DB Push Press, Power Cleans and Row

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Inspired by Crossfit New England’s ‘Smoke on the Water’ WOD from Aug 9. For time…

1 round of

  • 21 x DB Power Clean @ 14kg per hand
  • 21 x DB Push Press @ 14kg per hand
  • Row 1000m

Then 3 rounds of

  • 7 x DB Power Clean @ 14kg per hand
  • 7 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Then 7 rounds of

  • 3 x DB Power Clean @ 14kg per hand
  • 3 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Results: 19:52… averaged approx. 6:38 per round.

Back Squats and Handstand Hold then Wall Balls, Pullups, DB Squats and Bike

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3 rounds of

  • 20 x Back Squat @ Body Weight
  • Max Handstand Hold
  • Rest 2 minutes

Then Street Parking’s Vault WOD #23

  • 60 x Wall Balls / Sandbag Thrusters
  • 40 x Kipping Pullups
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • Bike 1600m
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • 40 x Kipping Pullups
  • 60 x Wall Balls / Sandbag Thrusters

Results: Back Squats used 70kg, did 2 sets of 20 but stopped after 15 reps in the last set. Challenging. Metcon 22:39 with 20kg Sandbag Thrusters.