Strength/Skill Every 1 min for 10 mins, alternating between: 30 Double Unders 1 Clean & Jerk, 65% 1RM* *This is a deload day for 15.4 tomorrow. If you plan on doing 15.4 tomorrow please keep loads low. If not increase weight with each rep until max effort. Then 4 rounds for time of: Overhead Walking…
Skill Practice: 10 minutes of Snatch and Hold (or Snuggle), switching hands every 30 seconds. Use your VWC bell. Use this time OH to get comfortable with the top of your snatch, work out any OH issues, and build shoulder stability. Workout – Partner up (groups of 2 or 3): 20 minutes – double bell:…
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Snatches, 60% 1RM*
12 Split Jumps
*Add weight every round until 3rm Max Effort
Then
4 rounds for time of:
50 Kettlebell Swing (American)s, 24/16 kg
25 Box Jumps, 24/20 in
Buyout
Run 1 mile
Woo hoo! Time for everyone’s favorite workout – The Gauntlet! 5x each side!!!
5 Swings
5 Long Cycle
5 Squats
5 Snatches
1 Reverse TGU… repeat other side
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Cleans, 60% 1RM * 15 Wall Balls, 20/14 lbs *Add 5-20 pounds each set until at 3rm max Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up* *If scaling jump to bar and hold chest on bar for 3 seconds.…
Check out this article about An Economic Approach to Becoming the Ultimate Athlete. At CF I35, we don’t program our workouts to crush your souls and fatigue you fully, as this article reference some other CrossFit boxes… we take a similar approach to programming as this article suggests. workout: 3x :30/:30 Wall Ball Subs…
Are you the “baddest mother*$%er on the planet”?? If so, check out this article from Craig Marker (CF & SFG Coach) on challenges to test your strength and athleticism
Workout – 3x :30/:30
Swing Ladder
Strength/Skill Every 1 min for 14 mins, alternating between: 1 Squat Clean, 75% 1RM* 10 Burpee (Bar Facing)s *add weight every set until at or past max effort Then Complete as many rounds as possible in 12 mins of: 20 Front Squats, 95/65 lbs 20 Box Jumps, 24/20 in 15 Front Squats, 135/95 lbs 20…
WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete…
