Kettlebell Swing (Russian) 15-15-15-15-15-15-15-15-15-15
Use the heaviest weight you can for each set. Rest as needed between sets.
Then:
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings 32 / 24kg
10 Box Jumps 24 in
10 Ring Dips
Muscle-up Practice
Then
CrossFit Games Open 12.4 / 13.3 As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Put your tiebreak times in the notes. This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box…
Tempo Deadlift 5-5-5-5
then
Overhead Squat 5-5-5-5-5
then
For Time: 1 Clean and Jerk 135 lbs 1 Round Cindy 2 Clean and Jerks 135 lbs 1 Round Cindy 3 Clean and Jerks 135 lbs 1 Round Cindy 4 Clean and Jerks 135 lbs 1 Round Cindy 5 Clean and Jerks 135 lbs 1 Round Cindy 6 Clean and Jerks 135 lbs 1 Round…
Tomorrow November 7 will be only the second time ever that CrossFit I35 has done “Fran”. Most people in the CrossFit community use this benchmark as both the workout they love to hate the most but maybe more important it’s the WOD that people tend to judge themselves and others as a CrossFit athlete. “Fran”…
Strength
Back Squat (high bar) 8-8-8-8
Conditioning
21,15,9 Front Squats 155/105#
Ring Dips
For Time:
21 Thrusters 115/75# lbs
12 Wall Walks
15 Thrusters 115/75# lbs
9 Wall Walks
9 Thrusters 115/75# lbs
6 Wall Walks
Strength
Back Squat 10-9-8-7-6-5-3-3
Conditioning
21-15-9 reps of:
Hard Style Kettlebell Swings 32/24 kg
Handstand Push-ups
Toes-to-Bars
