STRENGTH: 6 sets of 3 reps of pause squats with a strict 3-second pause at the very bottom of the squat Use the heaviest weight possible for each set METCON: 12 Chest to Bar Pull Ups 24 Overhead Squats (115/75) 50 Russian kettlebell swings (32kg/24kg) 24 Overhead Squats (115/75) 12 Chest to Bar Pull Ups…
Remember the CrossFit total and party is October 24th starting at 5:00 pm. Food drink and karaoke to follow lifting. The workouts will be different and work different lifts on different days then you are used to. I trust that a little shock and awe will give those of you who aren’t excited about their…
Press 5 @ 75% 3 @ 85% 1+ @ 95% Then working in teams of one male and one female perform the following: 100 Back Squats 95/65 50 Shoulder To Overheads 95/65 100 Front Squats 95/65 50 Pull-ups 100 Overhead Squats 95/65 Reps are to be split evenly between the male and female athlete. However in order for…
STRENGTH: Deadlifts: Set #1: 5 reps @75% Set #2: 3 reps @85% Set #3: 1 rep @95% 3rd set is really as many reps as you can do at that weight. If you can crank out more than 3, you have underestimated your strength and you need to adjust your weights for the next cycle.…
Strength/Skill
Every Minute on the Minute for 10 Minutes
3 position squat snatch 75%
Then:
21-15-9
Squat snatch 135/95
Strict Handstand Push Ups
Buyout
Javorek dumbbell complex #2
Ladies, do you have to go pee right before the WOD?? Or do you avoid certain exercises because they might make you leak out a little pee? Yea, it’s an uncomfortable subject, but it is fixable… check out this article from Jen Sinkler: Curing a Case of the Workout Pees Kettlebell Workout: Warmup: 2…
I’ve been asked twice this week alone about how to make strength gains, with both CrossFit I35 members saying, “I feel like all the other girls/guys are stronger than me and I’m at the same place I started…” I’ll refer you dear readers back to a recent post I did about using training journals and…
Strength
Bench Press
5 @ 75%
3 @ 85%
1 @ 95%
Then:
3 Rounds for time of:
50 Double Unders
30 Wall Balls 20/14
15 Deadlifts 275/185
(Rx+ wallballs at 12 and 10 foot targets)
Buyout
4×12 Lying Tricep Extensions
Strength/Skill
Every Minute on the Minute for 10 minutes
Power Clean + Clean (1+2) @ 75%
Then:
Run 800m
10 Hang Clean to Thrusters 135/95#
Run 400m
5 Hang Clean to Thrusters 185/125#
Run 800m
Buyout
Javorek Dumbbell Complex #1
(same as barbell #1 but with dumbbells)
I’ve spoken with some of you about this – we do tabata sandwiches in class from time to time, but I’m going to start throwing in some Swing Sandwiches in as well in the near future!! Warmup: KB Flow Segment 1 – War Pigs (thank you David Whitley for this gem) – 3x 5…
