Strength Complexes

23
Dec

Strength Complexes

5 x 3+3
Snatch-grip Push Press
Overhead Squat

5 x 2+2+2
Deadlift
Clean Pull
Power Clean

Up Dave, UUUUP!!!

Up Dave, UUUUP!!!

24 Responses

  1. Rob Brydges

    Wu x1
    Strength push press (back). Ohs
    95-100-100-105-110
    WOD
    5x (2+2+2)
    135-155-165-170
    Dead lift
    Clean pull
    Power clean
    Cash out. 30 x70lbs kbs
    Rob Brydges

  2. Vanessa Champion

    WU and mobility
    Calf smash

    Strength complex
    5×3+3
    Snatch grip push press and OHS
    20-25-30-35-40

    5×2+2+2
    Deadlift
    Clean pull
    Power clean
    55-60-65-70-75

    Thanks for taking a video and walking y through the clean Kevin. I’ll work on my timing more!

    30 KBS not for time. 35#

  3. Kimmy

    WU and mobility
    Calf smash

    Strength complex
    5×3+3
    Snatch grip push press and OHS
    65-85-95-110 (f on second squat)

    5×2+2+2
    Deadlift
    Clean pull
    Power clean
    95-115-125-135

    30 KBS 70#

  4. Maria

    Home WOD!
    Snowed in with the kids

    Tabata burpees
    Rest 1min
    Tabata KBS @ 30#

    62 burpees and 78 KBS

    Cashout : amrap spongebob squarepants 🙂

  5. Melissa H

    Cash in: scrape ice off car for time

    Mob
    WU x 1
    Quad and calf smash

    5 x (3+3)
    Snatch grip push press
    OHS
    45-55-65

    5 x (2+2+2)
    Deadlift
    Clean pulls
    Power clean
    65-75-85-95

    Cash out:
    30 heavy KBS (not for time)
    40#

  6. Shane Hayes

    Mobility
    Wu x 1 @ (12)
    Group mobility (calf smashing and lax ball pec) and barbell Wu
    Strength complexes
    Snatch grip push press & ohs 5 x (3+3)
    135/155/175 failed second ohs not low enough, tried third and still couldn’t get low enough. Back to 165 failed on ohs. Left shoulder was feeling a little wonky and couldn’t stabilize properly.
    5 x (2+2+2)
    Deadlift, clean pull and power clean
    155/175/185/205/225 f 2nd power clean
    135 work on clean pull and extension.
    Need to work on top part of my pull (keep the bar a little closer and get straighten at the top) thanks Kevin.
    NOT 30 KBS @ 70# Unbroken
    Great class Kevin, great work 6 amer’s!

  7. Dave H

    Strength push press – Ohs
    95-115-125-135-145
    WOD
    5x (2+2+2) (DL – Clean Pull – Power Clean)
    145-185-205(f) -195 -195 again for Technique.

    Great Strength Class

  8. mob wux1 12 rep
    15 jumping jack
    20 m sprint x 4

    group mob wu

    5x(3+3)
    snatch grip push press OHS
    55-65-70

    5x(2+2+2)
    deadlift
    clean pull
    power clean
    85-105-125-135-145-155×1

    30 KBS 70 #

  9. Blake

    WU + Calf Smash

    5 x 3+3
    — Snatch-grip Push Press
    — Overhead Squat
    45 – 65 – 85 (switched to kettlebells as wrist still is not 100%)

    5 x 2+2+2
    — Deadlift
    — Clean Pull
    — Power Clean
    145 – 155 – 165 – 185 – 195

    30 Unbroken Russian KBS @ 70#

  10. Tom L

    Mob + Wu x1
    Strength Complexes
    Snatch grip push press into OHS
    5x (3+3)
    35 – 45 – 55 – 60 – 65 PR
    5x (2+2+2)
    Dead lift
    Clean pull
    Power clean
    65 – 85 – 95 – 105 – 115 PR
    Cash out. 30 x 50lbs KBS

    Worked on DUs, startin to string em together but still difficult…

    Thanks Amanda!

  11. Kevin

    Snatch-grip Push Press
    Overhead Squat

    95-115-123-135-145

    Deadlift
    Clean Pull
    Power Clean

    145-185-205-225-195
    Landed too wide with 225, went back to correct feet.

    30 KBS at 70# unbroken.

    Awesome job today everyone! Thanks for letting me lift Amanda!

    1. Robyn

      Either you’re missing a comma or you really DID lift Amanda?? This being CrossFit, that is a really possibility, so I’m not just trying to be picky. 😛

  12. Jeremy L

    Mobility
    Wu X 1 (8reps)
    4 × 15 jumping jacks and 20 m jogs

    5 X 3+3
    Snatch grip push press + oh
    ( shoulders didn’t like the behind the neck push press switched to a few rounds of push press front squat).
    45-95-105 stopped

    5 X 2+2+2
    Dead lift
    Clean pulls
    Power clean
    95-105-115-135

    Thanks Kevin for showing me some shoulder stretching.

  13. Craig H

    Mob
    Wu
    15 JJ + 20m sprint x 4
    Snatch p.p. + ohs
    75,95,115,125,130pr
    D.L., clean pull, power clean
    135,155,175,185,195pr,205(1)pr
    30 Kbs 70#

    Had a great class tonight thanks for the good coaching Amanda.

  14. Lora

    Scraped ice off the driveway for 45 minutes before Crossfit (I have a huge hate on for Mother Nature right now)

    Mobility + CF WU
    Strict pull ups (5-4-3-3-3-3)
    WU – 4 rounds of 15 jumping jacks and 20m “runs”

    Strength #1: Snatch grip push press (behind neck) + OHS – 5 x (3+3)
    45-65-85-95 (only 1 SGPP + 3 OHS) – out of time
    Shoulders started to hurt at 85# lowering bar back on neck, plus lowering the weight behind my head makes me super nervous

    Strength #2: Deadlift + Clean pull + Power Clean – 5 x (2+2+2)
    95-115-135-145-115 (to work on form)
    Need to release grip at the top of clean, land lower, not land so wide and have faster elbows. Pretty much need to fix EVERYTHING! *sigh*

    Cashout: 30 KBS @ 53# (NFT)

  15. Jack

    5x(3+3) Snatch grip push press/OHS
    65,85,95,115,125

    Been a long time since I’ve done OHS. Shoulders have been weak and give too easy. This went well. Felt I could have gone heavier but stayed lighter to be safe.

    5x(2+2+2) Deadlift/clean pull/power clean
    125,155,185,195,205(fail on clean),205 success second attempt after talking to kevin about putting tension in the legs.

    I can hang clean 225 but have trouble with power clean past 200. Need to build leg tension first then use it. Also need to work on getting lower in the landing.

  16. Frank

    WU x1
    group wu

    Strength complex
    5×3+3
    Snatch grip push press and OHS
    45-65-95-115-135

    5×2+2+2
    Deadlift
    Clean pull
    Power clean
    95-135-155-185-185

    Cashout: 30 KBS @ 70#

  17. Gabriel

    Strength complex
    5×3+3
    Snatch grip push press and OHS
    45-65-85-95-115-125-135

    5×2+2+2
    Deadlift
    Clean pull
    Power clean
    155-165-175-155-165

    Cashout: 30 KBS @ 70#

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