CrossFit I35 WOD 9/20/16

    Strength/Skill EMOM 7 Minutes 3 Hang Squat Snatch from Power position.   Go only as heavy as you can do these really well meaning, no press outs or lowering the bar past the power position, and most of all not shifting shoulders forward or pushing butt back.  For some of you this will mean…

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CrossFit I35 WOD 9/19/16

New macro cycle starts this week.  Next BIG BIG training goal is the 2017 CrossFit Games Open Strength/Skill Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% Then Row 1000M Rest 1 Minute 7 Minute AMRAP of 10 Toe To Bars 5 Clean and Jerks 135/95 Buyout Squat 5 x…

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CrossFit I35 WOD 9/15/16

Strength/Skill Every 1 min for 10 mins do: 3 Ground To Overheads, pick load 5 Burpees Then 5 rounds for time of: 50 Double Unders 3 Ground To Overheads Buyout Bench Press 5 x 5 Note if competing in the Hero Challenge please keep the entire day very light.  If you’re super sore please keep…

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CrossFit I35 WOD 9/14/16

Strength/Skill Every 2 mins for 10 mins: 1  Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch* *Pause is with hips way back shoulders forward and bar is one inch above and off the knee.  If this is hard you probably haven’t been doing your straight leg GHD buyouts. Then 3…

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CrossFit I35 WOD 9/13/16

Strength/Skill Every 1 min for 8 mins: Clean & Jerk 1 Clean & Jerk, 85% 1RM Then 50 Wallballs immediately followed by: 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back Squats, 95/65 lbs* *Rx on the squat if off the floor but rack is an…

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CrossFit I35 WOD 9/12/16

There is still time to get your team together for the Hero Challenge.  The Rx workouts will challenge the fittest among you and the scaled workouts are accesable to most CrossFit athletes.  Here’s your signup link Strength/Skill Every 1 min for 14 mins, alternating between: 3 Front Squats, 70% 1RM 12 Split Jumps Then 9-15-21 reps, for…

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CrossFit I35 WOD 9/9/16

Strength/Skill

Overhead Squat 5-5-5-5-5

Then

21-15-9 reps, for time of:
Bar Facing Burpee
Overhead Squat, 95/65 lbs
Chest-to-bar Pull-up

Buyout

Fran Sandwich.  Perform Fran then Linda and finish with Fran.  Come back in the afternoon and Do Murph in full combat gear.  Vests are for wussies. 

CrossFit I35 WOD 9/7/16

Strength/Skill Every Minute for 10 Minutes alternating between 5 Snatch Pulls (working up to 100% of snatch focus on setup and moving fully to triple extension through the heels.  Keep the bar close and keep the elbows straight at all times.  This is not to be confused with a snatch high pull.  Straps are encouraged.…

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