CrossFit I35 WOD 8/18/16

Strength/Skill Every 2 Minutes for 12 Minutes Power Clean 2 @60%, 2 @70@, 2 @ 80%, 1 @90%, 1 @95%, 1 @ 100%* *Match existing PR don’t go for a new one.  The goal is to have no misses.  Also stop adding weight if the lifts start looking sloppy.   In other words hold yourself to…

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CrossFit I35 WOD 8/17/16

Strength/Skill Every 2 Minutes for 12 Minutes Power Snatch 2 @60%, 2 @70@, 2 @ 80%, 1 @90%, 1 @95%, 1 @ 100%* *Match existing PR don’t go for a new one.  The goal is to have no misses and press outs are misses.  In other words hold yourself to IWF and USAW standards. If…

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CrossFit I35 WOD 8/16/16

Strength/Skill Every 2 Minutes for 12 Minutes Squat Clean and Jerk 2+2 @60%, 2+2 @70@, 2+2 @ 80%, 2+1 @90%, 2+1 @95%, 1+1 @ 100%* *Match existing PR don’t go for a new one. Then 15 Chest to Bar Pullups 15 Shoulder to Overhead 135/95# 50 Double-Unders 10 Chest to Bar Pullups 10 Shoulder to…

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CrossFit I35 WOD 8/15/16

Strength/Skill Squat 6 sets of 2. Start at 60% and work to 100%. Goal is to get 2 reps with old max not get a new one. Then CrossFit Fall Hero Challenge Online Event #1 AFTERBURNER Part 1 Complete as many rounds and reps as possible in 5 minutes of: 15 Bar Facing Burpees 15…

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CrossFit I35 WOD 8/13/16

“ADAMBROWN” Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24/20 inch box 24 Wallball shots, 20/14 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24/20 inch box 24 Wallball shots, 20/14 pound ball 145/105 pound Clean, 24 reps Please work in teams of 2 or even 3.…

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CrossFit I35 WOD 8/12/16

Strength/Skill Squat 5 x 5 work up to 80% of the 5 rep max determined during Wednesday’s workout. As usual get spotters and don’t cut depth Remember this one? WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 /…

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CrossFit I35 WOD 8/11/16

Skill/Strength 3 Snatch Lift-Offs + 1 Squat Snatch Lift off is slow and to just above the knee.  The 4th rep is the snatch.  Work up to a very heavy weight for the complex. Then For time: 9 Power Cleans 185/125#* 21 Pullups 7 Power Cleans 185/125# 15 Pullups 5 Power Cleans 185/125# 9 Pullups…

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CrossFit I35 WOD 8/10/16

Skill/Strength

Squat 5 x 5 work up to a max effort for 5 reps.

As usual get spotters and don’t cut depth

Then

5 rounds of:

12 Box Step Ups 95/65 20” Box
4 Muscle-Ups

Rest 1:00 between rounds.

Buyout

5 x 8 Heavy Bent over rows.

CrossFit I35 WOD 8/9/16

Skill/Strength Every 2 Minutes For 10 Minutes 3 Clean Lift-Offs + 1 Squat Clean + 1 Jerk Lift off is slow and to just below the knee.  The 4th rep is the clean and 5th is the Jerk.  Work up to a very heavy weight for the complex. No misses please and press outs are…

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CrossFit I35 WOD 8/8/16

Strength/Skill Every 2 Minutes for 10 Minutes Thrusters Work up to a near 8 rep max.  The 4th set should be the heaviest and the 5th should be 90% of the same weight you lifted in the 5th. Then 1) EMOM for 5:00 (5 total rounds)- :30 ME Double Unders :30 Rest *Begin #2 @…

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