CrossFit I35 WOD 12/7/17

Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Snatches, 60% 1RM 12 Split Jumps Then 15-12-9-6-3 reps, for time of: Power Clean, 135/95 lbs Bar-facing burpee Buyout 4 x 5-8 Weighted Straight Leg GHD 4 x 5-8 Bent Over Rows @ 40-60% of power clean (Yes same as Tuesday. We need these.…

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CrossFit I35 WOD 12/6/17

Strength/Skill Lynne 5 rounds for max reps of: Max rep Bench Press, 1x bodyweight Max rep Pull-ups This workout has no official time limit, however, go straight from the bench presses to the pull-ups and rest no more than 2 minutes between rounds. The score is the total number of reps between all 5 rounds.…

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CrossFit I35 WOD 12/5/17

Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean & Jerks, 60% 1RM 8 Bar Facing Burpees Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 115/75 lbs 10 Kettlebell Snatches, 24/16 kg 10 Kettlebell Goblet Squats, 24/16 kg Buyout 4 x 5-8 Weighted Straight Leg GHD…

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CrossFit I35 WOD 12/1/17

Strength/Skill Squat 5 x 3 Keep These Light because liftoff is tomorrow. Then 50-40-30-20-10 reps, for time of: American Kettlebell Swings, 24/16kg Sit-ups   Note: If you’re doing the liftoff tomorrow scale this workout to Russian Swings, lighter bells or do half the number of reps or all of the above. Listen to your body…

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CrossFit I35 WOD 11/30/17

Strength/Skill Every 1:00 for 10:00 1 Squat Snatch Work up to no more than 75% of 1RM Then “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Your score is…

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CrossFit I35 WOD 11/29/17

Strength/Skill 10 x 1 Pause Split Jerk Lift bar from rack dip, hold for 3 seconds then jerk. Limit weight to 80% of 1rm and please don’t rush the recovery.  Remember front first then back foot second. Then Nasty Girls 3 rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans,…

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CrossFit I35 WOD 11/28/17

Strength/Skill Every 1:00 for 10:00 1 Squat Clean and Split Jerk Work up to no more than 75% of 1RM Then 3 rounds of: :40 ME TTB (keep sets well below failure and go for true max reps) :20 Rest :40 ME Dual DB Thrusters 50/35# :20 Rest :40 ME Burpees :20 Rest :40 ME…

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CrossFit I35 WOD 11/27/17

Strength/Skill Front Squat/Back Squat: 4X4/8 @ 75% (of max FS) – rest 2:00 between sets Load bar to 75% of front squat then perform 4 reps. Rack the bar then without rest perform 8 reps back squat. Then For time: 30 Overhead Squats, 115/75 lbs 15 Muscle-ups 20 Overhead Squats, 115/75 lbs 10 Muscle-ups Buyout…

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