CrossFit I35 WOD 12/31/15

Strength/Skill

Every 1 min for 12 mins: Toes-to-bars

10 Toes-to-bars*
*scale reps up or down as necessary.  each set should be 30 seconds or less.

Then

3 rounds for time of:
15 Thrusters, 95/65 lbs
15 Burpees

Buyout

4 x 1 minute weighted planks

CrossFit I35 WOD 12/30/15

Bench Press 12-12-12*
*these should be heavy for 12 and all done with the same weight.  take 2 or even 3 warmup sets to get there

Then

3 rounds for time of:
20 Overhead Squats, 95/65 lbs
20 Chest-to-bar Pull-ups

Buyout

4 x 10 behind the neck press

4 x 10 triceps

CrossFit I35 WOD 12/28/15

This is a deload week.  Don’t care how good you feel please nothing super heavy outside of the WODs (that means nothing over 80% preferably 70% or less)   Starting first week of January it’s Open season so be patient because the big loads along with high volume are coming.  Wods should not be at…

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CrossFit I35 WOD 12/24/15

Strength/Skill 1) 5X1 Clean & Jerks @ 85% – rest exactly 60 seconds 2) 1X1 Clean & Jerks @ 90%, 95%, 100%, 105% – rest exactly 75 seconds *Take only one attempt at each of the percentages in #2. Obviously document which are make/miss, and do not exceed the allotted rest time. Also perform only…

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CrossFit I35 WOD 12/23/15

Strength

Bench Press Max

Weighted Pullup Max

Then

Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg

Buyout

4 x 8 Lying Tricep Extensions
Go very heavy and use spotters

CrossFit I35 WOD 12/22/15

Strength/Skill Squat Snatch 6 x 2 Work to 2 rep max in the 5th set and drop to 90% of that max in the 6th Then Squatting Isabel 30 Squat Snatches for time 135/97 Rx+ .7 bodyweight Rx++ bodyweight Buyout 4 x 5 Deficit Snatch liftoff Tuesday Capacity Maintain Heart Rate of 150 +-5 Row…

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