Apti Aukhadov (-85kg, Russia) pulling under a 173kg snatch at the 2013 Europeans last April in Albania. weightlifting at CrossFit I35

WOD 1/27/14

Max Effort Lower Body

Front Squat 1rm max

Romanian Deadlift 3×8

Then:

5 rounds for time of:
30 Double Unders
5 Sumo Deadlifts, 275/185 lbs
20 AbMat Sit-ups

Rx+ Substitute GHD situps and raise deadlift to 315/225

Buyout

100 Banded Good Mornings

5×500 meter row with one minute rest between rounds

Fran 1/25/14

Fran 21-15-9 Thrusters 95/65 Pullups Coaching Tips For Fran From Barbell Shrugged: For the thruster pay close attention to ankle, hip and shoulder mobility points.  Failure to properly rack the bar in the squat will make it more difficult to breathe.  Anyone who has ever done Fran knows how easy it is to get too…

WOD 1/24/14

Dynamic Effort Upper BodyPhoto Dec 06, 8 35 16 PM

Push Press 8×3 at 70% 1RM

Strict Press 6×6

Then:

4 rounds for time of:
10 Shoulder-to-Overheads, 135/95 lbs
20 Burpees
50 Double Unders

Buyout

4×10 Triceps Press

Tabata Jump Squats.  Leave bar on back during rest cycles.

WOD 1/23/14

Banded Power Clean 10×2 at 50% 1RM (use orange or red bands) Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows Repeat for a total of 5 rounds Buyout 3 sets of…

WOD 1/22/14

Dynamic Effort Lower Body Dynamic Back Squats (Box, Bands) 8×2 at 60% 1RM Band Deadlift 8×1 at 50% 1RM Then: 21-15-9-6 reps, for time of: Thruster, 95/65 lbs AbMat Sit-up (Rx+ = GHD situps) 30 Double Unders Buyout 10 Minute AMRAP 5 Power Snatches, 75/55 lbs 5 Push Press, 75/55 lbs 5 Power Cleans, 75/55…

WOD 1/21/14

Every 1 min for 10 mins do:IMG_9238
2 Squat Cleans, 70% 1RM
1 Front Squat Pause, 70% 1RM
Then:
Every 1 min for 20 mins do:
7 Power Cleans, 135/95 lbs
7 Burpee (Bar Facing)s
Buyout
Tire Drag 4×100′ Rest exactly one minute between sets

WOD 1/20/14

Max Effort Upper Body Day

Bench Press : 1 Rep Maxdog_flex

Bench Press 4×8

Then:

4 rounds for time of:
20 Wall Balls, 20/14 lbs
15 Push-ups
12 Pistols (Alternating Legs)s
5 Deadlifts, 225/155 lbs

Buyout

Triceps Extension 8-8-8-8-8-8-8-8

WOD 1/18/14

CrossFit Games Open Event 11.4 Complete as many rounds as possible in 10 mins of: 60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs 10 Muscle Ups Buyout Death By Thrusters With a continuously running clock perform: 1 Thruster, 95/65 lbs in the first 1 min, 2 Thrusters, 95/65 lbs in the second 1 min 3…