CrossFit I35 WOD 10/19/16

Wednesday Strength Wendler Bench Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then 50 Wall Balls 20/14 to 12/10 foot targets. Scale size of ball before height.  High targets build explosive power. Remember that proper scaling is not a character flaw. Rest 1:00 between 1&2. 2) 50 Clean & Jerks 115/80# Buyout…

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CrossFit I35 WOD 10/18/16

Strength/Skill Every 2 minutes for 12 Minutes Paused 3 Position Power Snatch Bar starts on the floor with first position being 2” off floor.  Then knee then power.  Lower bar to floor each rep but don’t set bar down.  If you have straps wear them if not get some.  They shouldn’t allow sales of lifters…

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CrossFit I35 WOD 10/17/16

Strength Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then With a 10 minute time cap   2 rounds of:   10 overhead squats (95 / 65 lb.)   10 chest-to-bar pull-ups   2 rounds of:   12 overhead squats (95 / 65 lb.)   12 chest-to-bar pull-ups   2 rounds of:   14 overhead squats (95 /…

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CrossFit I35 WOD 10/13/16

Strength/Skill 3 Hang Pause Squat Cleans from knee + 1 Split Jerk 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 The Chief Max rounds in 3…

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CrossFit I35 WOD 11/12/16

Strength

Wendler Cycle Week 4
Bench Press

5 @ 40%
5 @ 50%
5 @ 60%

@ 60%

Then

Complete as many rounds as possible in 25 mins of:
25 Thrusters, 45/35 lbs
25 Burpees
25 Sumo Deadlift High-pulls, 45/35 lbs

Buyout

100 reps banded triceps pressdowns

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…

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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…

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CrossFit I35 WOD 10/7/16

Strength Wendler Cycle Week 3 Deadlift 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort.  We should have zero misses on the first rep.   Then WORKOUT 13.4* *Yes I know Clean and Jerk 2 days in a row but it’s still a short…

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