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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CrossFit I35 WOD 10/6/16

Strength/Skill Grace* 30 Clean & Jerks (anyhow) 135/95 Then CrossFit Games Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 75/55# 3 bar muscle-ups* If you don’t have MU but do have C2B do the masters 55+ scaled version Complete as many rounds and reps as…

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CrossFit I35 WOD 10/5/16

Strength Wendler Cycle Week 3 Bench Press 5 @ 75% 3 @ 85% AMRAP @ 95%* * AMRAP @ 95% does not mean 1 Rep max effort. We should have zero misses on the first rep at 95%.  In other words no failed maxes please. Then Cindy Complete as many rounds as possible in 20…

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