CrossFit I35 WOD 11/20/17

Strength/Skill Front Squat/Back Squat: 4X7/13 @ 70% (of max FS) – rest 2:00 between sets Load bar to 70% of front squat then perform 7 reps. Rack the bar and immediately perform 13 reps back squat. Then 4 rounds of- 25′ HS Walk 20 Pistols (alternating) 20 KB Snatches 24/16kg 25′ HS Walk 20 wallballs 20/14,…

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CrossFit I35 WOD 11/18/17

Strength/Skill Wendler Press Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! Then CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible…

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CrossFit I35 WOD 11/17/17

Strength/Skill Wendler Deadlift Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! Then CrossFit Games Open 14.2 Every 3 minutes for as long as possible complete: From…

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CrossFit I35 WOD 11/16/17

Strength/Skill Every 1:00 for 10:00 1 Snatch* *Go as heavy as you can without pressing out the bar. At any sign of a pressout or broken lockout drop weight. Lifts with pressouts are misses, not PR’s. If you’re stronger with a power snatch do a power snatch. (which you shouldn’t be unless there is an…

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CrossFit I35 WOD 11/15/17

Strength/Skill Wendler Bench Press Cycle Week 3 5 x 75% 3 x 85% AMRAP x 95% Remember the goal isn’t to get a one rep max but to do at least one rep at 95% and even better 2 or 3! Then CrossFit Games Open 17.5 10 rounds for time of: 9 thrusters, 95 lb.…

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CrossFit I35 WOD 11/14/17

Strength/Skill Every 1:00 for 10:00 1 Clean and Split Jerk* *Go as heavy as you can without pressing out the bar. At any sign of a pressout or broken lockout drop weight. Pressouts during strength sessions are no reps. Unless there is an adaptive need you must split jerk however if you’re stronger with a power…

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CrossFit I35 WOD 11/11/17

Happy Veterans Day Wendler Press Cycle Week 2 3 x 70% 3 x 80% AMRAP x 90% Then The Three Wise Men “Jeremy” Complete as many rounds as possible in 4 mins of: 5 Hang Squat Snatches, 135/95 lbs 10 Burpee Over Bars Rest 2 mins then “Ben” “Ben” Complete as many rounds as possible in…

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CrossFit I35 WOD 11/10/17

Strength/Skill

Wendler Deadlift Cycle Week 2

3 x 70%
3 x 80%
AMRAP x 90%

Then

For time:

75 Bar Facing Burpees
50 TTB
25 Power Snatches 135/95#

Buyout

Go for a run or a row and make it long and easy

CrossFit I35 WOD 11/9/17

Strength/Skill Every 2:00 for 12:00 2 Clean pulls + 2 Touch and Go Squat Clean + 1 Split Jerk Do not bend elbows at any time during the clean pull. If you’re throwing the bar way forward you’re most likely doing a pelvic thrust with the hips finishing forward of the shoulders and feet. Also…

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