Complex

19
Mar

Complex

Deadlift to knee – return to floor
Deadlift to hip – return to knee
High Pull – return to floor
Power Clean
5×2 reps

150 Russian Swings (70/50#)
50 T2B
*Partition any way*

Big crew for 14.3. Can we top it for 14.4?

Big crew for 14.3. Can we top it for 14.4?

42 Responses

  1. Ginette

    Mobility
    Warm up x 1
    Group mobility
    Strength complex: 50, 50, 50, 55, 60

    WOD:
    -150 Russian KB swing #35
    -50 sit ups

    Time: 8:58

    Great job everyone….thanks coach Patrick!

  2. Blake

    Mob / Warmup
    Group Mobility

    Strength Complex: 95 – 115 – 135 – 155 – 175

    WOD as Rx’d
    13:43

    Did 10 rounds of 15/5. Could have done more in the beginning but was still pretty tough in the end. Managed 5 consecutive T2B each round until the last couple sets.

  3. mobility
    wu x1
    group mobility & wu
    strength complex – 35, 40, 55, 65, 55

    WOD :
    150 Russian swing – did 100 with 25# drop to 20# to finish lower back pain
    50 V-snaps
    6 rounds 25 Russian swing
    5 rounds 10 V-snaps
    Time = 8:28

    cash out – 20 McKenzie push ups

      1. Thanks for the strategy tip before the workout. I was going to do 30/10 lol! I think one of the biggest things I’ve learned about myself doing crossfit is that I’m an optimist… or maybe just a bad strategist?

  4. Steph L

    Mobility
    WUx1

    Group Mobility

    Strength Complex: 5 Sets of 2
    Deadlift to knee – return to floor
    Deadlift to hip – return to knee
    High Pull – return to floor
    Power Clean

    55-65-75-85-95(1)

    WOD:
    150 Russian Swings (70/50#)
    50 T2B
    *Partition any way*
    I did 10 Sets of 15/5 forearms are screaming lol

    Time: 8:32

    Thanks for giving me and extra push Maria great race!

    Great Class Mario 🙂

      1. Steph L

        35# oops (My back is still VERY sore from 14.3 on monday) If I wasn’t so sore I would have done more.. I sure you can if your back isn’t sore.

      2. Valérie Arseneau

        Yeah I was thinking 40 or 45.

        But if I consider 45, might as well do 50, right? hehe. I’ll do some practice swings and see which one to take. 50 scares me but not so much for Russian swings.

  5. Jackie Cantin

    WU X 1
    Group Mobility and WU

    Strength Complex: 40, 45, 50, 55, 65, 70 (x 2 reps)

    WOD
    150 KBS @ 35lbs
    50 toes to post

    5 rounds 30/10

    8:43

  6. Frank

    wu x 1
    Group Mobility

    Strength Complex x 2
    95-115-135-155-165

    WOD scaled
    150 Russian KBS @ 50
    50 T2B
    did 10 rounds 15/5

    time – 9:16

  7. mob wux1
    group mob wu

    strength complex
    deadlift to knee to floor
    deadlift to hip to floor
    high pull floor
    power clean
    95×2 115×2 135x2145x2155x2

    WOD
    150 russian swing 53#
    50 T2B
    did 10 round 15/5

    time 10:37

  8. BJ

    Mobility
    WUx1
    Group Mobility

    Strength Complex: 5 Sets of 2
    Deadlift to knee – return to floor
    Deadlift to hip – return to knee
    High Pull – return to floor
    Power Clean

    45-55-65-75-85(had some trouble with the clean on the last round)

    WOD:
    150 Russian Swings (40#)
    50 toes to post

    I did 5 Sets of 30/10 (kbs were broken)

    Time: 10:54

    Have to work on driving my knees back and hips forward simultaneously.

  9. Krystal

    Mob
    WUx1

    Group Mob and WU

    Strength Complex 5×2
    20-25-30-35-40

    WOD
    Russian Swings @ 25#
    Situps
    5 rounds 30/10
    Time: 7:15

    Cash out: 20 McKenzie Pushups

  10. Valerie Arseneau

    mob wux1
    group mob wu

    strength complex
    deadlift to knee to floor
    deadlift to hip to Knee
    high pull floor
    power clean
    55-65-75-85-95

    WOD
    150 russian swing 40#
    50 T2B
    did 10 round 15/5

    time 9:40

    I liked this grip killer! Took a few rounds to get my T2B to string together. Lost time there. Oh well. Got it better by the end.

  11. Vanessa Champion

    First oly class 🙂

    Front squat hook grip
    50%-60-65-70
    65-75-85-90

    Strength complex: 5×2
    Deadlift to knee, floor
    Deadlift to hip, knee
    High pull, floor
    Power clean
    45-55-65-75-85

    Over head carry 40 m
    75#

  12. Ryan H.

    WU+MOB

    Strength complex: 5×2
    Deadlift to knee, floor
    Deadlift to hip, knee
    High pull, floor
    Power clean
    95(3)-115(2)

    150 Russian Swings @ 50#
    50 T2B’s

    14:28

    Cashout:

    20 MacKenzie Pushups

  13. Trent

    Warm up x 1

    20# weighted Negatives

    Group mobility
    Strength complex: 1 dipper change – 135-145-155-165

    WOD:
    -150 Russian KB swing #70
    -50 T2B

    broke it up in 5 rounds 30/10

    Time: 10:13

  14. Ryan F.

    – Mob
    – WUx1
    – Extra mob + knee to elbow practice (can only get like 3 so attempting 50 seemed like a bad plan, still on v-snaps in WODs for now)
    – Group mob + wu

    Strength complex 5×2
    45-65-85-95-115-125

    WOD:
    150 KBS @ 53#
    50 v-snaps
    Broken into 10 rounds of 15/5

    Time =10:17

  15. Elba García-Washburn

    Warm up x 1

    Group mobility
    Strength complex: 55-65-75-85-95

    WOD:
    -150 Russian KB swing #50
    -50 stipus

    Time: 9:32

  16. Nicole

    mobility
    wu x1
    group mobility & wu
    strength complex – 35, 40, 45, 50, 55

    WOD :
    150 Russian KBS – with 25#
    50 Toes to post

    I broke them down like this:
    50 KBS
    25 T2P
    50 KBS
    25 T2P
    50 KBS

    Time = 6:10

    cash out – 20 McKenzie push ups

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