CrossFit I35 WOD 11/17/16

Skill/Strength Every 2 minutes for 12 Minutes 3 position squat snatch.  Start at 70% and work up to max effort for the set of three.  Drop weight on the last set.  Do not increase weight at any sign of a pressout and drop weight if more than one miss or pressout.  Remember a pressout is…

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CrossFit I35 WOD 11/15/16

Strength/Skill Every 2 minutes for 12 Minutes 3 position squat clean + 1 Jerk.  Start at 70% and work up to max effort for the complex. Three postion is first from power, then knee then floor.  No touch and go from floor.  Setup in all 3 positions.  It’s ok to drop the bar after the first…

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CrossFit I35 WOD 11/11/16

Strength Wendler Deadlift Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then 15 Power Cleans 155/105# 50 Double-Unders 12 Power Cleans 155/105# 50 Double-Unders 9 Power Cleans 155/105# 50 Double-Unders Note:  This a little heavier than we might typically use on a deload week but it’s not that heavy and…

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CrossFit I35 WOD 11/10/16

Strength/Skilldimitryhighpull

EMOM 10 Minutes

3 Squat Snatches @ 60%
Don’t rush reps, no touch and go and no pressouts

Then

5 rounds for time of:
9 Deadlifts, 95/65 lbs
6 Hang Power Snatches, 95/65 lbs
3 Overhead Squats, 95/65 lbs

Buyout

4 x 10 Hang Snatch High Pull

CrossFit I35 WOD 11/8/16

Strength/Skill EMOM 10 Minutes 3 Squat Cleans + 1 Jerk @ 60% Don’t rush reps, no touch and go and no pressouts Then 3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees Buyout 4 x 10 Straight Leg GHD.  Use bar add weight if you can and never without minimum of…

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CrossFit I35 WOD 11/7/16

Deload week!  Seriously deload week.  There are some long and hard workouts here BUT that doesn’t mean kill them at 100% intensity.  Hardcore CF peeps reluctantly understand the need to back off the weight for a week but that mindset often goes out the window when the coach says 3.2.1 go.  So go hard but…

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