CrossFit I35 WOD 9/30/14

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

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Javorek Dumbbell Complex #1
(same as barbell #1 but with dumbbells)

CrossFit I 35 WOD 9/27/14

Press 3 @ 70% 3 @ 80% 3 @ 90% Then: 100 foot walking lunge, 100 45/25 21 Pull-ups 21 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 18 Pull-ups 18 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 15 Pull-ups 15 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 12 Pull-ups 12 Sit-up (abmat)s…

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CrossFit 135 WOD 9/25/14

If you haven’t seen this video or World Champion Shot Putter Werner Gunthor doing plyometrics it’s worth a minute to watch it through to the end.  Not sure what his bodyweight was but he stands 2.00 meters of 6’7″ and no it’s not the mullet that creates his explosive power. Strength/Skill Max effort box jump…

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CrossFit 135 WOD 9/24/14

Before I get to the workout for the day I think that it’s very appropriate to hate on the haters.  In fact the haters I refer to are the ones who are bashing 2013 CrossFit Games Champion Samantha Briggs for her technique in the bench press.  As you have heard me teach many times that…

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CrossFit 135 WOD 9/23/14

Strength/Skill

Every Minute on the Minute for 10 minutes
3 touch and go squat cleans + one jerk (choose weight)

Then:

50′ HS Walk
50 KB Snatches 24/16kg
50′ OH Walking Lunges 135/95#
50 American KB Swings 24/16kg
50′ HS Walk

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3 Sets Javorek Complex #1

Hollow/Arch Practice