CrossFit I35 WOD 4/20/17

Strength/Skill EMOM 10 Minutes 3 Clean and Jerks 135/95 5 Bar Facing Burpees (note: not alternating) Then (compare to 4/13/16) Complete as many rounds as possible in 15 mins of: Run, 400m 5 Squat Cleans, 185/125 lbs Handstand Walk, 50 ft Buyout Alternating Dumbbell or Kettlebell Press. 5 x 10 Use two dumbbells or kettlebells…

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CrossFit I35 WOD 4/18/17

Strength/Skill Take 15 Minutes to determine 3 rep me power clean. (NOTE: 3 rep and 1 rep are very different things.) Then (compare to 4/13/16) As many reps in 12 mins as you can of: Box Jump, 30/24 in, 1 min Sumo Deadlift High-pull, 115/85 lbs, 1 min Box Jump, 30/24 in, 2 mins Sumo…

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CrossFit I35 WOD 4/15/17

Strength/Skill Wendler Press Cycle week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Run, 800 m 40 Shoulder-to-Overheads, 95/65 lbs 40 Power Snatches, 95/65 lbs 40 Box Jumps, 39/24 in 40 Sumo Deadlift High-pulls, 95/65 lbs 40 Pull-ups Run, 800 m Work in teams of 2 and use only one bar…

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CrossFit I35 WOD 4/14/17

Wendler Deadlift Cycle week 2

3 @ 70%
3 @ 80%
AMRAP @ 90%

Then

Tommy V
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

M 115-lb. thrusters, 15-ft. rope
F 75-lb. thrusters, 15-ft. rope

Time cap: 20 minutes

Buyout

Take care of your hands 🙂

CrossFit I35 WOD 4/13/17

Strength/Skill 5:00 EMOM of: 3 T&G Squat Snatches* *Begin at 60% of 1RM Snatch and add weight each minute. (no pressouts) Rest Exactly 2 minutes 1XME UB T&G Power Snatches @ 80% of heaviest weight used for above Then 5 rounds of the following 3min AMRAP of the following: 400m run – max wallball shots,…

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CrossFit I35 WOD 4/12/17

Strength
Wendler Bench Press Cycle Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%

Then

Run 800m
20 TTB
10 Squat Cleans 225/135# (do not exceed 85% of max)
20 TTB
Run 800m

Buyout

4 x 5 Narrow Grip Bench Presses
100 reps banded triceps press

CrossFit I35 WOD 4/11/17

While the video focuses on banded cleans the buyout is for just pulls.  We will build to banded cleans later.  Watch this video as the coaching and purpose for banded work is outstanding. Strength/Skill Every 2:00 for 8:00- 5 T&G Power Clean & Push Jerks @ 75% of 1RM Power Clean & Push Jerk (no…

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CrossFit I35 WOD 4/10/17

Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds of: 3 Rope Climbs 15′ 12 DB Thrusters 50/35# 15 Burpee Box Jump Overs 24/20″ Rest 2:00 between rounds (goal is to go all out on all 3 rounds and not pace yourself) Buyout Front Squats 1X10,…

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