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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CrossFit I35 WOD 12/21/15

This is a super heavy week and the week after Christmas will be a deload week.  Everyone needs to work hard but back off the load and intensity that week because starting January 1 the open programming begins and for some another 10,000 swing challenge! In case you missed it here’s the holiday schedule: December 24 Regular…

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CrossFit I35 WOD 12/18/15

CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in 15 Deadlifts, 185/135 lbs 15 Box Jumps, 24/20 in 20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in 25 Deadlifts, 275/185 lbs 15 Box Jumps, 24/20 in 30 Deadlifts, 315/205 lbs 15…

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CrossFit I35 WOD 12/17/18

Strength/Skill   6 sets of 5 back squat + 1 behind the neck jerk.  Keep weight at or below 80% of jerk max Then Lizzie 12-9-6-3 reps, for time of: Power Clean, 185/135 lbs Ring Dip   Thursday Capacity 4 rounds for time of: Row (calories), 2 mins Kettlebell Snatch, 24/16 kg, 2 mins Row,…

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CrossFit I35 WOD 12/16/15

Strength

Every 1 min for 10 mins: Deficit Muscle Snatch

5 Deficit Muscle Snatches, pick load

Hold setup position for 3 seconds each rep

Then

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow

Buyout

4 x 10 deficit ring rows (feet on box higher than rings)

CrossFit I35 WOD 12/14/15

Strength

6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00 between sets

Then

5 rounds for time of:
10 Deadlifts, 275/185 lbs*
10 Burpee (Bar Facing)s
25 Double Unders
*please no Rx+ weights on this one.  It gets heavy this week!

Buyout

100 banded good mornings

WATCH THIS 1000 TIMES TODAY