CrossFit I35 WOD 1/19/2020
Every Minute on the Minute for 10 Minutes.
5 Hang squat cleans
Keep these somewhat light BUT heavier than whatever weight you are going to use in the WOD and focus on full extension and getting under the bar quickly.
3 Rounds for time of:
10 Hang Cleans 115/85
4 Ring Muscle Ups*
*Scale to Strict Chest to rings or Strict ring pull-ups do not scale to the bar. No banded pullups. Either jumping ring pullups or ring rows.
10 Hang Cleans 115/75
10 Chest to Rings Pull-ups
TIME CAP = 10 MINUTES
Rest 5 Minutes
3 rounds for time of:
20 Alternating Dumbbell Snatches, 50/35 lbs
10 Box Jumps
5 x 3 reps @ 60%
Row 100m as hard and as fast as possible between each set.
While not for time limit rest between transitions.
4 x 8 Bent-over Rows
4 x 8 Good Mornings
Yes, these have appeared virtually every week for the past ten years I’ve been programming CrossFit workouts. The reason is simple. Properly executing these exercises builds power in the backside of your body like no other. Some of you need to go a lot heavier and some of you need to drop weight so you can stabilize this most important of postural positions. If you skip them…well stop. Bent over rows should be around 50% or max power clean and good mornings should be around 30-35% of max back squat. I know that sounds very heavy to some BUT if your posterior chain (fancy science word for backside) is strong and being utilized properly those weights should not be intimidating. If they are start light and build up. Any questions ask