CrossFit I35 WOD 1/25/16

Strength/Skill 1) Every 1:30 for 9:00 3 Position Snatch (hang at power position -> hang at knee -> floor) *Begin at 60-70% of 1rm & increase to a max for the complex – push wait from last week. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00…

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CrossFit I35 WOD 1/23/16

Strength/Skill

10X1 Clean & Jerks @ 85% – rest exactly 45 seconds

*Same as yesterday – notice the decrease in rest. No extra attempts – keep it to 10.

Then

200 Double-Unders
50 TTB
50 Power Snatches 95/65#

Buyout

4 x 10 Romanian Deadlift

CrossFit I35 WOD 1/22/16

Strength/Skill 10X1 Squat Snatch @ 85% – rest exactly 30 seconds between attempts.  No max efforts or extra reps.  Start at 85% and you miss more than once please drop weight. Then Every 6 minutes until completion or inability to finish a segment: 1) From 0:00-6:00  75 Wall Balls 20/14# (10’/9′)   10 Chest to Bar Pullups…

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CrossFit I35 WOD 1/21/16

Did you read yesterday’s post and blog share from Yasha? Strength Pause Front Squat 4 x 8 Pause 3 seconds at the bottom of each squat.  DON’T RELAX OR SIT IN THE BOTTOM.  The purpose is to be able to ACTIVELY hold the bottom of a squat and come up hard and fast.  Sitting or…

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CrossFit I35 WOD 1/19/16

Strength/Skill 1) Every 2:00 for 10:00 (5 total sets): 3 Position Squat Clean and Jerk   *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00 before beginning #2. 2) 1 ME UB Set of…

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CrossFit I35 WOD 1/18/16

Strength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or 6th set.  If you miss drop weight.  Perform 10 bar facing burpees for every missed rep after the EMOM is complete. Then 15:00 AMRAP (adding 3 reps per round) of: 3…

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CrossFit I35 WOD 1/16/16

Class is at 8 and the gym is closed at 9 for the David Fleming masterclass Strength/Skill 10X1 Squat Clean & Jerks @ 85% – rest exactly 60 seconds between reps.  Please use the extra racks and share bars with a person of very similar strength to keep rest down to a minimum. Then 50…

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CrossFit I35 WOD 1/15/16

Strength/Skill 10X1 Snatch @ 85% – rest exactly 45 seconds Then 15 Minute AMRAP 15 Row for Calories 15 HSPU (kipping is allowed – open standards from ’15) 15 OHS 115/75# Buyout 4X1:00 ME Double-Unders (the goal is to speed up your tempo and get as many reps as possible in 1:00, not just do…

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