Category Archives: Weight

Front Squats then KB Cleans, Goblet Squats and Row

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Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 5 rounds for time

  • 4 x Single Arm Alternating Kettlebell Clean and Press (2 per side) @ 24kg
  • 8 x Goblet Squats @ 24kg
  • 12 Calorie Row
  • Rest 1 minutes

Results: Front Squat 125-145-165-185-205-215lbs. Metcon – 17:56 including the rest.

Deadlifts then Row, Mountain Climbers, Sandbag Over the Shoulder and Platewalks

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Four rounds of

  • 5 x Deadlift @ 75%
  • Rest 2 minutes between rounds

Then for total reps/calories 4 rounds of 30 seconds work / 30 seconds rest of the following:

  • Station 1: Row for Calories
  • Station 2: Mountain Climbers
  • Station 3: Sandbag Ground to Over the Shoulder @ 50lbs
  • Station 4: Ring/TRX Pushups

Results: Deadlifts 225lbs. Metcon Row x 16 – Mt Climbers x 132 – Sandbags x 25 – Pushups x 65 – Total 238.

Bench Press, Weighted Pullups and Burpee BJ Overs

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Crossfit Invictus WOD from October 22, 2019.

Every 2 minutes for 10 minutes do Bench Presses

  • 3 x @ 70%
  • 2 x @ 75%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%

Then every 3 minutes for 9 minutes

  • 1 x @ 95%
  • 1 x @ 100%
  • 1 x @ 100+%

Then AMRAM in 5 minutes of

Burpee Box Jump Over

Then every 2 minutes for 12 minutes do Weighted Pullups

  • 3 x @ 20lbs
  • 2 x @ 25lbs
  • 2 x @ 30lbs
  • 1 x @ 40lbs
  • 1 x @ 45lbs
  • 1 x @ 50lbs

Results: For the Bench Press got up to my old 1RM 215lbs, failed at 220lbs. Metcon 54 reps.

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.

Pullups, HSPU and Reverse Lunges then KBS, Pushups and Deadlifts

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Every 90 seconds for 18 minutes (3 sets of each)

  • Round 1 – 6 to 8 x Strict Pullups
  • Round 2 – 6 to 8 x Handstand Pushups
  • Round 3 – 8 x Single Arm Kettlebell Overhead Reverse Lungs with KB in Left Hand @ 24kg
  • Round 4 – 8 x Single Arm Kettlebell Overhead Reverse Lunge with KB in Right Hand @ 24kg

Then 5 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Deadlift @ 165lbs

Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.