CrossFit Open Workout 15.4

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…

CrossFit I35 WOD 3/19/15

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…

CrossFit I35 WOD 3/17/15

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.…

CrossFit I35 WOD 3/16/15

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…

CrossFit Games Open 15.3

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…

CrossFit I35 WOD 3/12/15

Strength/Skill Every Minute on the Minute for 10 Minutes 2 Power Clean and Jerks (Touch & Go)s, 60% 1RM* 5 Burpees *If doing 15.3 tomorrow keep weight light.  If not add weight every minute until the power cleans become squat cleans Then 5 rounds for time of: Run, 200 m 3 Ground To Overheads, 95/65 lbs Buyout Mobilize anything…