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

CrossFit I35 WOD 9/18/14

Strength/Skill Jerk from Racks 12×1 @ 70% to 90% (absolutely no misses) Then: 21 deadlifts 225/155 400 meter run 15 deadlifts 400 run 9 deadlifts 400 meter run Buyout Javorek Complex #2 3 Rounds of the following without setting the bar down 3 Upright Rows 3 Muscle Snatch 3 Thrusters from the back rack 3…

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CrossFit I35 WOD 9/16/14

Before you arrive watch this video at least 3 times   Strength/Skill Every minute on the minute for 10 minutes 3 touch and go squat snatches (choose weight go as light as you need to or heavy as you can moving all the way under the bar without missing) Workout of the Day 50 foot handstand…

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CrossFit I35 WOD 9/15/14

Today is day 1 of a training cycle building towards the Winter Ice Games on December 5,6 and 7th. Strength Squat 3×5, 65,75,85% Then: 3rft 20 wall balls 12’/10″ targets w 20/14 balls (yes I know we don’t have 12′ targets.  just imagine they’re there) 20 chest to bar pullups Buyout 4×15 straight leg ghd Rx…

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