CrossFit I35 WOD 2/13/16

Team Linda Choose a partner and take the average bodyweight between partners and use that to determine Rx weights.  Perform all movements in a you go I go fashion of all unbroken sets.  An unbroken set can be 10 in a row or one at a time.  If you choose to scale pick a percentage…

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CrossFit I35 WOD 2/12/16

Strength/Skill EMOM for 12 minutes alternating between 1 Squat Snatch @80% 10 Bar Facing Burpees   Then 14:00 AMRAP of: 50 Double-Unders 40 Calorie Row 50 Double-Unders 30 Clean & Jerks (anyhow) 135/95# 50 Double-Unders 20 Muscle-Ups Buyout 3 rounds with HR @ 140-150BPM of: 4:00 KB Snatches 24/16kg (alternate arms every 10 reps) 1:00…

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CrossFit I35 WOD 2/10/16

Strength/Skill 7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch @ 80% of max for the complex.  Same as last week but please use only 80% of last week’s max.  Remember it’s a deload week even though the benchmarks the last 2 days might say otherwise Then With a 16:00…

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CrossFit I35 WOD 2/9/16

Strength/Skill Every 1:00 for 7:00: 3 Position Squat Clean and Jerk @ 80% of max for the complex from last week.  One Jerk for every clean Then “Strict Diane” 21-15-9 of: Deadlifts 225/155# Strict HSPU* *kipping hspu aren’t a scale for this one.  Do some version of an HSPU that you can do strict Buyout…

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CrossFit I35 WOD 2/8/16

Strength/Skill Every 1:00 for 7:00: 3 Position Squat Snatch @ 80% of max for the complex.  You should know what this is by looking at your training diary from last week.  If you don’t have a diary and aren’t yet keeping track of your workouts ask us about Beyond The Whiteboard.  It’s awesome. Fran  …

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CrossFit I35 WOD 2/6/16

Strength/Skill 10X1 Clean & Jerks @ 85% – rest exactly 40 seconds Then Alternating EMOM for 30:00- 0:00-7:00 Even Minute: 7 Clean & Jerks (anyhow) 135/95# Odd Minute: 5 Muscle-Ups 10:00-17:00 Even Minute: 5 Clean & Jerks (anyhow) 185/125# Odd Minute: 4 Muscle-Ups 20:00-27:00 Even Minute: 3 Clean & Jerks (anyhow) 225/145# Odd Minute: 3…

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CrossFit I35 WOD 2/5/16

Strength/Skill 10X1 Snatches @ 85% – rest exactly 30 seconds Then With a 12:00 cap… For time: 4 HSPU 8 Deadlifts 135/95# 4 HSPU 8 Deadlifts 135/95# 16 Box Jump Overs 24/20″ *no step ups please unless you have to for scaling purposes. 8 HSPU 8 Deadlifts 185/125# 8 HSPU 8 Deadlifts 185/125# 16 Box…

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CrossFit I35 WOD 2/4/16

Deload Day which means not heavy or super intense Back Squat 5 x 5 Then Annie 50-40-30-20-10 Double Unders Ab Mat Situps Buyout Mobilize and Stretch everything thats sore for the weekend’s big weights Thursday Capacity 4 rounds with HR @ or below 150 BPM: 2:30 Row 2:30 TGU 24/16kg KB (alternate every 5 each…

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