CrossFit I35 WOD 11/21/16

Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Remember max efforts in all powerlifts next week.  So 90% means 90%.  Please we want big lifts next week not this week. Then 21 Thrusters 95/65# 21 Pullups 15 Thrusters 135/95# 15 C2B Pullups 9 Thrusters 155/115# 9 Bar Muscle-Ups…

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CrossFit I35 WOD 11/19/16

Strength Wendler Press Cycle 5 @ 65% 5 @ 75% AMRAP @ 85% Then LEGS ALMIGHTY Alexsis’ 35 Farewell/Birthday WOD It’s time to make this our biggest Saturday morning class this year and wish Alexsis the best as she moves on from her CrossFit home of over 3 years.  Bring a friend and we won’t say…

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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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