CrossFit I35 WOD 10/11/16

Strength/Skill EMOM 8 minutes 3 Hang Pause Squat Snatches from knee Bar starts on the floor is raised to the knee, held for 3 seconds then snatched.  Set bar down each rep with no touch and go.  Keep loads light (under 70 preferably 60% deload week right) Then 30 Kettlebell Snatch 24/16 60 Double-Unders 25…

CrossFit I35 WOD 10/10/16

A quick note on the Wendler deload week.   Please emphasize proper warm up mental focus and overall physical organization with every set of every rep.  I see too many people take a mentally and physically lazy approach to this week of the Wendler cycle and as a result are totally missing an awesome opportunity to…

CrossFit I35 WOD 10/6/16

Strength/Skill Grace* 30 Clean & Jerks (anyhow) 135/95 Then CrossFit Games Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 75/55# 3 bar muscle-ups* If you don’t have MU but do have C2B do the masters 55+ scaled version Complete as many rounds and reps as…

CrossFit I35 WOD 10/4/16

Strength/Skill EMOM For 10 Minutes Paused 3 Position Squat Snatch (3 count pause in each position – do not drop bar): Power, Knee and 2” off floor Heavy as you can do them well without pressouts.  Drop weight for more than one miss.  Pressouts are as much a miss as not even attempting to pick…