CrossFit I35 WOD 8/21/17

Strength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Burpee Box Jump Overs 30/24″ * Odd min: 3 Touch & Go Power Cleans (work to heaviest possible) * If you don’t finish all 10 burpee box jumps in the minute stop and move on to the power cleans. Then 1) 3X2:00 ME…

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CrossFit I35 WOD 8/18/17

Strength/Skill Every 1:30 for 9 minutes 3 Clean Pulls 1 Squat Clean + Split Jerk – work to a heavy complex for the day, rest as needed. No touch and go, setup accurately on every rep.   Then 0:00 to 8:00 For time: Run 400 40 Clean & Jerks (anyhow) 115/75 *Rest until the clock…

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CrossFit I35 WOD 8/17/17

Strength/Skill 5 rounds of: 5 Strict HSPU* 24 “Russian” KB Swings 32/24kg prefer heavier Rest 1:00 between rounds *Note lower reps so go to deficit or strict or both if you can. Then 5 rounds of: 200′ Shuttle Run (50′ sections) 10 Shoulder to Overhead 115/80# 20 TTB 200′ Shuttle Run (50′ sections) Scaled: 5…

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CrossFit I35 WOD 8/16/17

Strength/Skill Back Squat 5 x 5 Do every set heavy as possible. If you need to drop on the last set or two that’s fine but the first set should be no less than 75-80% of 1rm Then 10 rounds for time of: 10 Wall Balls 20/14# 5 Hang Power Snatches 95/65# Scale: 10 Rounds…

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CrossFit I35 WOD 8/15/17

Strength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Burpee Box Jump (get) Overs 30/24″ {Scale – Box Height}* Odd min: 2 Touch & Go Power Clean + Push Jerks (begin @ 75% of 1rm PC+PJ and add load to a challenging but not maximal weight – no misses or pressouts)  *Ok…

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CrossFit I35 WOD 8/14/17

Monday Strength/Skill Every 1:30 for 9 minutes 3 Snatch High-Pulls (DEMO VIDEO) + 1 Squat Snatch – work as heavy as possible without misses or pressouts on the snatch. No touch and go, setup accurately on every rep. Then 3 rounds for time of: Run 400m 15 C2B Pull-ups 20 Pistols (alternating) Buyout 4X5 Pendlay…

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CrossFit I35 WOD 8/12/17

Barbell Cycling Early last week Jared Fleming called me and wanted to know if I would program some of his new barbell cycling workouts into our program. So here it is and let me know what you think. From Waxman’s Gym in Los Angeles Barbell cycling is perhaps the most fundamental skill needed to compete effectively…

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CrossFit I35 WOD 8/10/17

Strength/Skill EMOM 10 Minutes 1 Pause Squat Snatch @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. The pause is just off the ground. Then 3 rounds for time of: Row 500m 21 Thrusters 95/65# 24 KB Snatches (alternating) 24/16 (lets see your hand to…

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CrossFit I35 WOD 8/9/17

Strength/Skill 5 rounds of: 5 HSPU (Kipping is fine. Just go as fast as you can do them well) 10 “Russian” KB Swings heavy as possible (check your notes and scale UP from last week. If you used the 48 try double 32’s) Rest 1:00 between rounds Then For time: 60 pull-ups 50 abmat sit-ups*…

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CrossFit I35 WOD 8/8/17

Strength/Skill EMOM 10 Minutes 1 Squat Clean + Split Jerk @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. Unless there is an injury or adaptive need you must do a split jerk. Please no max efforts. We’ve been hitting it super heavy and this…

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