WOD 12/20
Max Effort Upper Body
Seated Shoulder Press : 1 Rep Max
Bench Press 3×10
Then:
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs
Buyout
Triceps press 4×15
Scott and Cynthia on WHB Sports Radio at 7am Sunday December 22 at 7am
Make sure to tune in this Sunday morning December 22 at 7:00am on the Sports Psychology Hour With Dr. Andrew Jacobs. I have known Dr. Jacobs for almost 30 years and my work with him was instrumental in my 1985 National Indoor Championship victory in the Shot Put which was also a life best of 67′…
What You Already Know About the Deadlift
If you currently workout at CrossFit I35 you know how important the deadlift is to everything in athletic performance. If you have been working out at CrossFit I35 for 3 or more months you have most likely made insane progress in the deadlift. As a coach I regularly look at the record board and see…
DetailsWOD 12/19
EMOM 10 Minutes:
1 Power Clean/Front Squat at 90%
3 rounds for time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
Тренировка дня 12/18
Максимальных усилий Нижняя часть тела
Становая тяга: 1 ПМ
Тогда:
21-15-9-6 повторений, на время:
Гребной винт, 95/65 фунта
Колени до локтя
Выкуп
Прямо ноги сумо тяга
20-20-20-20
WOD 12/17
High Hang Power Snatch 4×4 at 70% 1RM Hang Power Clean & Jerk 4×4 at 70% 1RM Every missed lift in the skill sections owes the trainer 10 burpees after the lifts and before the WOD. Als0 70% is 70%. Then: Every 1 min for 10 mins do: 5 Squat Cleans, 165/105 lbs 10 Burpees…
WOD 12/14
Snatch Technique Practice Every 1 min for 10 mins: 3 Squat Snatches, 60% 1RM Stay at 60% and work for perfect movement. A 10 burpee penalty for each missed rep will be assessed after the completion of the 10th set. If you miss strength movements more than a few times a month please read this…
Stop Missing Reps NOW
We all love to lift heavy stuff. Lifting a weight you have never lifted before is gives us a huge rush, sense of satisfaction and massive ego boost. (If you don’t agree you are either lying or need to do Les Mills body pump instead of CrossFit). So while there is nothing better than getting…
Details
WOD 12/13
Dynamic Effort Upper Body
Push Press 10×3 at 70% 1RM
Bench Press (close grip) 10-10-10
Then:
3 rounds for time of:
7 Burpee Pull Ups
7 Handstand Push-ups
7 Push Jerks, 115/75 lbs
Buyout
4×20 Triceps Press
WOD 12/12
Power Clean 1 RM max weight
Clean Pulls 5 x 2
Then:
Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115/75 lbs
5 Power Cleans, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs
Buyout
Plank Holds 3 x Max Time