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Strength Complexes
By Kevin Wood
/ December 23, 2013 December 23, 2013
5 x 3+3
Snatch-grip Push Press
Overhead Squat
5 x 2+2+2
Deadlift
Clean Pull
Power Clean
Up Dave, UUUUP!!!
24 thoughts on “Strength Complexes”
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
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#
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#
Lora
My idol! 70# KBS!? Beast! 😀
Maria
Home WOD!
Snowed in with the kids
Tabata burpees
Rest 1min
Tabata KBS @ 30#
62 burpees and 78 KBS
Cashout : amrap spongebob squarepants 🙂
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#
Amy H
Can you please cancel my 6:45 class. The roads are too icy for me. Thanks
Natacha
5rm
Snatch press(3) + ohs(3)
35#-45#
Switched cause of wrist pain to
Push press and front squats
55-85-85
Natacha
Forgot 3×10 kbs @ 53#
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!
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.
5x(2+2+2)
deadlift
clean pull
power clean
85-105-125-135-145-155×1
30 KBS 70 #
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#
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!
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!
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. 😛
Robyn
*real possibility
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.
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.
Lora
Congrats on your clean PR, Craig! Well done!
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*
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.
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#
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
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
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#
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#
My idol! 70# KBS!? Beast! 😀
Home WOD!
Snowed in with the kids
Tabata burpees
Rest 1min
Tabata KBS @ 30#
62 burpees and 78 KBS
Cashout : amrap spongebob squarepants 🙂
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#
Can you please cancel my 6:45 class. The roads are too icy for me. Thanks
5rm
Snatch press(3) + ohs(3)
35#-45#
Switched cause of wrist pain to
Push press and front squats
55-85-85
Forgot 3×10 kbs @ 53#
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!
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
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 #
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#
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!
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!
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. 😛
*real possibility
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.
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.
Congrats on your clean PR, Craig! Well done!
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)
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.
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#
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#