CrossFit I35 WOD 12/11/15

Strength/Skill

Every Minute on the Minute for 10 Minutes

1 Squat Clean and Split Jerk @85%*

Then

5 rounds, 30 secs per station, of:
Chest-to-bar Pull-up
Rest
Clean & Jerk, 155/115 lbs
Rest
V-ups
Rest

Buyout

4 x 10 straight leg GHD with barbells

CrossFit I35 WOD 12/10/15

Strength Every 2 mins for 14 mins: 5 Back Squats, 80% 1RM Then 5 rounds for time of: 9 Deadlifts, 135 lbs 6 Hang Power Snatches, 135 lbs 3 Overhead Squats, 135 lbs (Rx+ 155/115 Rx++ 185/120) Buyout Take 10 Minutes to determine max distance handstand walks.  If you can’t walk on your hands attempt…

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CrossFit I35 WOD 12/9/15

Opener Complete as many rounds as possible in 7 mins of: 7 Medicine Ball Cleans, 20/14 lbs 7 Push-ups This goes fast and that’s the point but PLEASE maintain proper range of motion.  Make sure hips are open in the med ball clean BEFORE you move under the ball.  In other words imagine my daughter…

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CrossFit I35 WOD 12/8/15

Strength 6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00* In other words limit rest time to 2 minutes between sets.  Make sure you keep a running clock for your athletes. Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12…

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CrossFit I35 WOD 12/7/15

Welcome Back From The Winter Ice Storm.  I realize some of you that competed will need to back off a little this week so please look at the weeks workouts and scale weight, reps, movements and most of all intensity appropriately.  Also this week we start Monday and Wednesday 5:00 bells and Tuesday and Thursday…

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CrossFit I35 WOD 12/4/15

This is a final prep workout for the Winter Ice Storm tomorrow.  If you’re competing feel free to scale this workout as much as you think you need to for the event tomorrow.  Remember that scaling a workout can be in the form of lowering weight (most people stop here but wait there’s a lot…

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