CrossFit I35 WOD 12/23/16

Strength 5 x 5 Double Kettlebell press. (use as big of bells as possible.  If you can do 5 with 32’s make it amrap) Then 15-12-9 Thrusters 95/65 Pullups Rest 5 Minutes 12-9-6 Thrusters 135/95 Chest to Bar Pullups Rest 5 Minute 9-6-3 Thrusters 165/115 Bar Muscle Ups Absolute 25 Minute time cap for all…

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CrossFit I35 WOD 12/22/16

Strength/Skill EMOM 12 Minutes alternating between 1 Cluster.  Work to heaviest possible 8 bar facing burpees Then   Power Elizabeth 21 15 9 Power Cleans 135/95 Ring Dips Power Elizabeth is a version of the classic benchmark Elizabeth.  Not squatting under every clean will reduce the time by as much as half for many athletes.…

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CrossFit I35 WOD 12/21/16

Strength/Skill EMOM 10 Minutes alternating between 3 hang squat snatch (start from ground and pause 3 seconds at knee) work as heavy as possible without missing, power snatching or pressing out. 8 bar facing burpees Watch this video as Mr. Klokov is doing everything that we are cuing.  Yes 200kg is a massive weight BUT…

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CrossFit I35 WOD 12/20/16

Strength/Skill 4X5 Strict Muscle-Ups if you don’t have muscle ups do muscle up progressions.   Squat: 4X5 @75% Then 8 Rounds of 30 seconds double unders 30 seconds rest At 8 minutes Complete as many chest to bar pullups as possible in 4 minutes At 12 Minutes complete 8 Rounds of 30 seconds double unders…

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CrossFit I35 WOD 12/19/16

Every 2 Minutes for 10 Minutes 3 pause squat snatch.  Pause 3 seconds at the knee and reset every rep.  In other words no touch and go.  Straps are encouraged Then Double DT Absolute 100% Strict 20 minute time limit.  If you have less than 5 full rounds complete at the 10 minute mark drop…

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CrossFit I35 WOD 12/16/16

Strength/Skill NFL Combine Bench Press test AMRAP 225/95 Scaled 185/65 CROSSFIT GAMES OPEN WORKOUT 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20/14 to 10/9′ target) 90 Double-unders 30 Muscle-ups (note: this workout has appeared twice in the open with a reverse order version once as well.…

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CrossFit I35 WOD 12/15/16

Workout of the Day Every 2:00 for 10:00- 6 Clean & Jerks (anyhow) 135/95# 6 Bar Facing Burpees Beginning at 10:00 add 2 reps per cycle for as long as possible 8 Clean & Jerks (anyhow) 135/95# 8 Bar Facing Burpees Then 10 Clean & Jerks (anyhow) 135/95# 10 Bar Facing Burpees Keep adding 2…

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CrossFit I35 WOD 12/13/16

Strength/Skill Every 2 Minutes for 12 Minutes 3 Clean Pulls + 1 Squat Clean + 2 Split Jerks (Unless there is an injury or an adaptive need everyone splits on every jerk…OK?  Set up every rep.  No touch and go) Work as heavy as possible with no pressouts or any other type of miss Then…

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