CrossFit I35 WOD 10/16/15

Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs Yes this is CrossFit Games Open 15.1.  Check your recorded time from the open then check progress. Rest Exactly 10 Minutes Then: Complete as many rounds as possible in 10 mins of: 24 Air Squat (Jumping)s 12 Chest-to-bar…

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CrossFit I35 WOD 10/15/15

Strength/Skill Every 2 Minutes for 10 Minutes: 5 Snatch High Pulls + 1 Snatch Work up to heaviest possible while maintaining proper positions Then For time: 5 Muscle-ups 30 Burpee (Bar Facing)s 15 Power Cleans, 155/105 lbs 30 Burpee (Bar Facing)s 5 Muscle-ups Perform Muscle ups either on bar or rings Rx+ on power cleans is 185/120…

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CrossFit I35 WOD 10/14/15

Strength/Skill 5 rounds for time of: Front Squat, 75% 1RM, 30 secs Rest, 30 secs Flr Shoulder Tap, 30 secs Rest, 30 secs Yes I know this is the same as last Wednesday but because those of you who did it loved it so much here it is again and for everyone else here’s your…

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CrossFit I35 WOD 10/13/15

Strength/Skill Clean & Jerk Touch And Go 1xME at 70% 1RM Do as many warm up sets as necessary then load the bar at 70% of Clean and Jerk and do 1 set touch and go for max reps.  If you drop the bar or set it down your set is over. Then For time:…

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CrossFit I35 WOD 10/12/15

Strength/Skill Every Minute on the Minute for 5 Minutes: 3 Touch & Go Power Snatch @ 70% 1RM* *Begin at 70% of 1RM Snatch and add weight each minute until you can no longer complete 3 reps – try to increase 5-10# from last week. When 5 reps are no longer possible subtract 10-20# and complete…

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CrossFit I35 Gymnasty WOD 10/11/15

Strength One Arm Push Up Progressions Details at GymnasticsWOD And Every 1 min for 9 mins, alternating between: Handstand Left Hand Hold, 30 secs Handstand Right Hand Hold, 30 secs Handstand Hold both arms, 30 secs Then Complete as many rounds as possible in 14 mins of: Run, 200 m 15 Toes-to-bars 10 Ring Dips…

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CrossFit I35 WOD 10/9/15

Strength Perform the following as a complex: 5 sets of 3 back squats and 1 behind the next jerk. Start light and work up to max effort for the complex. Then 3 rounds for time of: 8 Kettlebell Thrusters, 24/16 kg* 8 Toes-to-bars *Rx is a single bell and Rx+ is double bells.  Hold bells in…

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CrossFit I35 WOD 10/8/15

Strength/Skill Every Minute on The Minute for 10 Minutes 3 Squat Snatch (Touch & Go)s, 50% 1RM* *add weight each set but keep final weight at or below 70% Then: 3 rounds for time of: Row, 500 m 75 Double Unders 30 Kettlebell Snatches, 24/16 kg Buyout 3 x 10 Straight Leg GHD 3 x…

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CrossFit I35 WOD 10/7/15

Strength 5 rounds for time of: Front Squat, 75% 1RM, 30 secs Rest, 30 secs Shoulder Taps, 30 secs (off wall if possible but scale all the way to planks) Rest, 30 secs Then Complete as many rounds as possible in 12 mins of: 10 Power Cleans, 155/105 lbs 15 Wall Balls, 20/14 lbs, 12/10 foot…

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