Tag Archives: Cleans

12-Minute Cleans, Thrusters and Kettlebells

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So the original workout taken from Crossfit Invictus the Rx WOD was…

Complete as many rounds and reps as possible in 15 minutes of:

  • 10 Pushups with Hand Release (Games standards)
  • 15 Wall Ball Shots (20/12 lb. to 10′ target)
  • 20 Kettlebell Swings (24/16 kg)

I modified this since I don’t have the capability of doing Wallballs at home  and I decided pushups and thrusters were too similar and I do pushups too often.  I also started with some heavy cleans and presses.  So mine ended up as….

Power Clean and Push Press @ 60kg (130lbs)

1-1-1-1-1

Complete as many rounds and reps as possible in 12 minutes of:

  • 10 Hanging Cleans @ 43kg (95lbs)
  • 15 Sandbag Thrusters with wide grip  @15kg (33lb)
  • 20 Kettlebell Swings  @24kg