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…

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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…

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CrossFit I35 WOD 3/11/15

LETS MOVE FAST AS THERE IS A LOT ON THE AGENDA Strength Bench Press 5 x 3 @ 65% Focus on bar speed and not weight Strength/Skill Every 1 min for 14 mins, alternating between: 2 (Power Snatch + Hang Squat Snatch + Overhead Squat  50% 1RM 10 Box Jumps, 30/24 in Rest exactly 5…

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CrossFit I35 WOD 3/10/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Position Clean + Jerk, 60% 1RM * 12 Burpee (6″ Reach)s *Start at 60% of max effort clean and jerk increase weight 5-20 pounds each set until power cleans become squat cleans.  Split jerks only Then Helen 3 rounds for time of: Run, 400 m*…

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CrossFit I35 WOD 3/9/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM 12 Split Jumps Then 100 Double Unders — then — 4 rounds of: 25 Wall Balls 20/14 10 Deadlifts, 225/155 lbs — then — 100 Double Unders Buyout 4 rounds of the following alternating each set 4X1:00 ME Strict HSPU* –…

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CrossFit I35 WOD 3/7/15

Back Squat 5 x 5 Then Every 1 min for 14 mins, alternating between: 3 Power Snatches, 60% 1RM* 10 Burpee (Bar Facing)s *add 5-20 pounds every set until power snatches become squat snatches Then CrossFit Games Open 12.2 As many reps in 10 mins as you can of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75…

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CrossFit I35 WOD 3/5/15

Strength/Skill Every 1 min for 10 mins: 3 Power Cleans, 50% 1RM* *If doing 15.2 tomorrow go light and work on speed and moving under the bar.  If not go heavy as possible Then 5 rounds for time of: 3 Power Cleans, 135/95 lbs 10 Box Jumps, 24/20 in Buyout Mobilize for 15.2.  If not…

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CrossFit I35 WOD 3/4/2015

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Three Position Power Clean, 60% 1RM * 15 Jump Squats *Add 5-20 pounds per set until the power clean becomes a squat clean Then 5 rounds for time of*: Thruster, 105/70 lbs, 30 secs Rest 30 secs Double Under, 30 secs Rest 30 secs *Do…

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CrossFit I35 WOD 3/3/2015

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Snatch (Touch & Go)s, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight every set until the power snatches become squat snatches.  We’re strong but need to become fearless moving under heavy weight while fatigued. Then Complete as many rounds as possible in 12 mins…

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