Category Archives: Weight

Cleans then G2OH, Front Squats and Burpees

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After warmup, take 10-15 minutes to work on L-Sit progressions.  Single\Double Leg Pike Lift with or without parallelettes.

Did the Crossfit Invictus Performance WOD from July 29, 2019.

Results:  Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs.  Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.

Back Squats then Wall Balls, Sandbag Thrusters and KBS

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Followed the Crossfit Invictus Performance WOD from July 25, 2019.

Results:  Back Squats 165-185-215-185-185-185lbs.  Metcon 11:56 (3:16, 4:15, 4:31). Subbed Sandbag Thrusters @ 30lbs for the Wallballs.

L-Sit Progressions then Run, Pullups, T2B and Pushups

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Crossfit Invitcuts WOD from July 24, 2019.

Take 15 minutes and work on L-Sit Progressions.

Then E5M for 20 minutes (4 rounds).

  • Run 400m
  • 8 x Strict Pullups
  • 12 x Toes to Bar
  • 16 x Pushups

Results:  L-Sits are still a work in progress.  Metcon 3:48 (1:43 run), 3:53 (1:45 run), 4:08 (1:50 run), 4:48 (1:51 run)

Presses then Row and Dumbbell Clean and Jerk

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Based on the Crossfit Invictus WOD from July 23, 2019.

E2M for 6 minutes

  • 3 x Strict Press

E2M for 6 minutes

  • 2 x Push Press

E2M for 8 minutes

  • 1 x Split Jerk

Then E5M for 15 minutes

  • Row 500m
  • 20 x Single Arm Dumbbell Hang Clean and Jerk (10 per Arm) @ 20kg

Results:  Strict Press 115-125, Push Press 125-135-140, Split Jerk 145-150-155-160lbs.  Metcon 3:20 (1:52 row), 3:40 (2:02 row), 3:58 (2:06 row).

Deadlifts then KBS, DUs, Reverse Lunges and Step Ups

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Followed the Crossfit Invictus WOD from July 22, 2019.   Did the Deadlifts as prescribed.  Modified the metcon as follows:

For time

  • 100 x Double Unders
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Reverse Lunges @ 20kg per hand (25 lunges per leg)
  • 25 x Step Ups to a 20inch Box @ 20kg per hand

Results:  For the Deadlift 150-185-215-240-220-195lbs.  Metcon 13:40.  Really hard on the forearms.  Got the 100 Double Unders unbroken :-).