CrossFit I35 WOD 8/3/2017

Strength/Skill

5X5 Romanian Deadlifts heaviest possible load with perfect form

Then

4 rounds for time of:

Run 400 meters
24 air squats
12 burpee box jump overs 30/24″

Rx+= With a 20/14# vest

Buyout

Bench Press 5 x 5

CrossFit I35 WOD 8/2/17

Strength/Skill 1 Squat Clean + Split Jerk Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets, then subtract 15/10# each 1:30, but add a rep for 5 more. Stop adding weight in the event of any pressouts or misses. Unless there is an injury or adaptive need you have to split…

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CrossFit I35 8/1/2017

Strength/Skill 5 rounds of: 5 HSPU 20 “Russian” KB Swings 32/24kg (or heavier if you’re feeling it) Rest 1:00 between rounds “Be quick, Don’t Hurry” Remember this is a strength/skill section not a wod. Then For time: Row 1k 50 Thrusters 75/55# 25 American KB Swings 24/16 Buyout 5 x 8 Tempo Back Squats Three…

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CrossFit I35 WOD 7/31/17

Strength/Skill Every 1:30 for… 1 Squat Snatch Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets – do not add weight after a miss. On the 6 set, subtract 15/10# and add a rep. The last set should have 5 reps. Pressouts are misses. Don’t get bogged down when the weight gets as…

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CrossFit I35 WOD 7/29/17

“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double-unders Absolute 25 minute time limit. Please scale appropriately. I always encourage you to take these workouts one round at a time and not do the math on the total reps but this is a ton of volume especially in…

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CrossFit I35 WOD 7/28/17

Strength/Skill

12 sets of 10 Russian Kettlebell swings. Heavy as possible.

Then

27-21-15-9 reps, for time of:
Squat Clean, 95/65 lbs
Ring Dip*

Scaled

Squat Clean, 75/45 lbs
Ring Push-Ups/Reg. Push-Ups (no box dips)

Absolute 20 Minute Time limit

Buyout

7 Minute AMRAP
7 med ball cleans 20/14
7 pushups

 

CrossFit I35 WOD 7/27/17

Strength/Skill EMOM Bench Press Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute Then For time: 50 Jumping Alternating Lunges 50 Pull-ups 50 Push Press, 95/65 lbs 50 Deadlifts, 95/65 lbs* 50 Burpees *Yes deadlifts are very light and by design you will should…

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CrossFit I35 WOD 7/26/17

Strength/Skill Every 1:30 for 12 minutes 3 three second pause clean from the knee and pause split jerk Lift from floor, pause 3 seconds at the knee and go. Set up for each jerk dip and hold the dip for 3 seconds before driving up and under. After each lift return the bar to the…

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CrossFit I35 WOD 7/25/17

  Strength/Skill EMOM Squat Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute. (yes we did this last week) Then 12:00 AMRAP of: 10 Med Ball Cleans 20/14 15 TTB 50 Double-Unders Scaled 12:00 AMRAP of: 10 Med Ball Cleans 14/10/8 15 knee raises 100…

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CrossFit I35 WOD 7/24/17

Every 1:30 for 12 minutes 3 second pause squat snatch from the knee* Lift from floor, pause 3 seconds at the knee and go. After each lift return the bar to the floor. No touch and go. No lockouts. Then 5 rounds of: 12 Hang Power Snatches 75/55# 10 C2B Pullups 8 Bar Facing Burpees Buyout…

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