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Posts Tagged ‘Invictus

Invictus WOD
60 sec of Thrusters @ 20kg
60 sec of Rest
60 sec of Push-Ups
60 sec of Rest
60 sec of Box Jumps
60 sec of Rest
60 sec of Push Press @ 40kg
60 sec of Rest
60 sec of Sit-Ups
60 sec of Rest

Then…

30 sec of KB high-pull right
30 sec of Rest
30 sec of KB high-pull left
30 sec of Rest
30 sec of KB Clean left
30 sec of Rest
30 sec of KB Clean right
30 sec of Rest
30 sec of KB Snatch left
30 sec of Rest
30 sec of KB Snatch right
30 sec of Rest
30 sec of KB Push Press left
30 sec of Rest
30 sec of KB Push Press right
30 sec of Rest
x 4 rounds

Tags:

February 2020
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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